Daily WOD

Friday 4/19/24

  CYCLE NOTES:  The whole body goes to work today, starting with a repeat of the max dips workout, where athletes should be pushing themselves to get more reps, higher weights, and or to advance in difficulty level with this movement. The metcon today will be a quick, hard sprint for some of our advanced …

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Thursday 4/18/24

TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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Wednesday 4/17/24

  WORKOUT: Run 800m Row 1k or Bike 2k Run 800m Row 1k or Bike 2k Run 800m   RECOVERY: Walk Wrist/forearm love

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Tuesday 4/16/24

  CYCLE NOTES:  Again today, posture is the key. Effective split squats and sumo deadlifts challenge our ability to keep as vertical as possible to access the strongest links in the posterior chain. Long sets of snatches and steps built antirational strength.   STRENGTH: Lower Body Superset 4x A. 10/10 Bulgarian Split Squats B. 10 …

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Monday 4/15/24

CYCLE NOTES: We continue to build muscular endurance this week. Today, we do that by making a lot of demands on trunk stability and power. The strength portion of this workout should focus on length & height. The conditioning requires efficient vertical power alternating with long limbs and spine to move quickly and painlessly through …

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Sunday 4/14/24

TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit

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Saturday 4/13/24

  WORKOUT: SWINGING PARTNER AMRAP ANNIE 30:00 AMRAP 10-20-30-40-50-etc Double Unders Sit-Ups Kettlebell Swings Partition as needed

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Friday 4/12/24

  STRENGTH: 3-4x 40m/each A. Sled Push B. Sandbag Carry C. Rest ~2:00   WORKOUT: 3 Rounds for time of: 200m Run 15 Front Squats

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Thursday 4/11/24

TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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Wednesday 4/10/24

  WORKOUT: 30:00 AMRAP 40 Calories 20 Shoulder to Overhead 10 Barbell Curls 5 Barbell Roll-Outs

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