DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Single Arm Dumbbell Strict Press
5 Sets of 8

"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees

"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

# DAILY MINDSET
**“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye**
 
Frame of reference is everything.
 
The most successful in life are able...

HAPPY LABOR DAY!

*We have 1 class today at 9am*

"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

# DAILY MINDSET
**“How wonderful it is that nobody needs to wait a single minute before star...

"Heartburn"
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Notes:

“As for me, all I know is that I know nothing.” - Socrates
 
A core belief of ours is to “always be a student”. Regardless...

"Mind Eraser"
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Notes:

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
 
How often do we rush to finish line?
Immediately turning to the next, only to rush once again?
 
T...

*Today's class starts at 9am! All other classes have been cancelled. Regular class schedule tomorrow (07/05)*

"Glen"
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Notes:

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massac...

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Notes:

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
 
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
...

"Deck of Cards"

For Time: 
52 Cards 

♥️Hearts: Kettlebell Swings (53/35)
♠️Spades: Burpees
♣️Clubs: AbMat Sit-Ups
♦️Diamonds: Goblet Squats (53/35)
🂡🂱🃁🃑 Aces: 200 Meter Run

Notes:

“What you resist, persists”. 
 
What would you think about if I told you to *not* think o...

Weighted Strict Pull-Ups
Build to heavy set of 3

"Death Race"
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Notes:

"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene
 
It is very common for us to await the “righ...

"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
 
Rest 4 minutes
 
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Notes:

“To succeed in life, you need three things: a wishb...

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