Daily WOD

Thursday 3/28/24

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 3/27/24

  CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant …

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Tuesday 3/26/24

  CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant …

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Monday 3/25/24

  CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant …

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Sunday 3/24/24

  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 3/23/24

  CYCLE NOTES: Damon just celebrated his 7th wedding anniversary on February 23 (hence, 223 Cals) and this workout is a further celebration of their partnership. They share a birthday month (December = 12) and a birth year (1977, hence the RKBS), but they were born on different days (the 16 & 27th). This one …

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Friday 3/22/24

  STRENGTH: Deadlift 3-3-3-3-3 STIMULUS: How to build to a heavy load   WORKOUT: 5 Rounds for time 1/1 TGU 10 TTB 200m Run

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Thursday 3/21/24

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 3/20/24

CYCLE NOTES: AUTOREGULATION! Members who struggle to recover mid-workout, this will challenge you to sprint in the calories after the first round. You have to understand that moving with breath in mind, as well as using deep breathing during the rest to slow your heart rate, will be key to your success today! Remember, pace …

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Tuesday 3/19/24

CYCLE NOTES: Goal for strength should be to ramp up to your first working set so you can get heavy and stay heavy through all 5 sets. The workout is really all about the final set of double-unders. The question will be, can you maintain a skill we have been working on while under fatigue, …

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