Daily WOD

Tuesday 4/23/24

  STRENGTH: Strict Press: 2x Max Effort (20-25) STIMULUS: Muscular Endurance Retest   WORKOUT: 1-2-3-4-5-etc (10:00) Squat Clean Wall Walk   RECOVERY: Foam roll glutes Child’s pose

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Monday 4/22/24

  STRENGTH: Back Squat 2x Max Effort (20-25) STIMULUS: Muscular Endurance Retest   WORKOUT: 1-2-3-4-5-etc (12:00) Pushups Deadlifts (medium)   RECOVERY: Straddle forward fold or rag doll Happy baby  

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Sunday 4/21/24

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 4/20/24

Today we remember and celebrate a life gone too soon—Hardware’s April Athlete of the Month, Aaron Schaler. Let us remember Aaron for the joy and energy he brought into our lives. We will honor his memory by continuing to foster the sense of love, community and friendship that defines our gym and commemorate his legacy …

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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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