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

"Gut Feeling"
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

**“Patience is not the virtue. Discipline is.”**

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holdin...

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

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

"Wreck Trek
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

**“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen**

"Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike


**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski**
The logical side...

Power Clean Complex
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

"Nowhere Fast"
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar


“When are closed to ideas, what we hear is criticism. When we are open t...

"Nail Biter"
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds


"Pain versus Discomfort"
There is a common misconception about pain.
Pain is not what we feel inside of a...

"Gut Check"

For Time (Teams of 3 | 25 Minute Cap): 
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar 
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”) 

"Eighteen Wheeler"

12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar


"Discipline is choosing between what you want now, and what you want most." - Abraham Lincoln
Immediate gratification can be a decep...

"Cement Mixer"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allo...

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All rights reserved.​