DAILY WOD

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

Thruster
Build to heavy 10 rep

"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

# DAILY MINDSET
**“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only platea...

"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

# DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
 
Science has shown us that givi...

"BFF"
Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

Notes:

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The...

“Smirnoff”

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups

Today's class is at 9am only!

Childcare available!

*All other classes have been cancelled.

“Visiting Friends”

Happy Holidays!  What better time than Thanksgiving to visit some of your dearest friends and catch up on old times.  In this workout, you can visit each friend in...

“Recess”
AMRAP 10:
2 Calorie Row, 2 Kettlebell Swings (53/35)
4 Calorie Row, 4 Kettlebell Swings (53/35)
6 Calorie Rowe, 6 Kettlebell Swings (53/35)

Continue to add (2) Repetitions Per Round

L1
Sub Russian KB Swing

Notes:

With an ascending rep scheme, the majority of...

“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

L2
1 Round Kelly
1 Round Helen
1 Round Kelly

...

“Freaky Friday”
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Row
50 Kettlebell Swings (53/35)

L1
30 Cals
30 Burpees
30 Cals
30 Russian Swings

Notes:

With rest built into today’s workout, athletes are able to push the intensity while they are working a...

Push Press
5 Sets of 3

“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

L2
Sub Russian KB Swings

L1
35/20 Cal Row
30 Russian KB Swing
20 Push Press
30 Russian KB Swing
35/20 C...

“Opening Day”
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

L2
Sub Jumping or Banded Pull Ups
Sub Russian KB Swings

L1
15-9-6
Wallballs
Ring Rows
Push Press
Box Step Ups
Russian KB Swing

Notes:

With movements that ar...

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