Workout of the Day



Scheduling Note This Saturday May 2nd: Ross will be closed as we host the Cross Mobility Cert.  Please note that Lemmon will be open with normal classes.

WODS for Mon Apr 27, 2015 [This Week’s Training]

  • Athletics WOD

    A. Front Squat 5 x 3 @ 31×1
    B. 4 Sets:
    Row 600m/500m
    15 Burpees
    Rest 3 Minutes


  • Fitness WOD

    A. OHS 3-3-3-3-3 -Rest 90-120 sec
    Reference 4-8-2015
    B. Starting every 4min for 4 sets:
    10 Burpees
    400m run
    Reference 4-8-2015


  • Olympic WOD

    A. Every two minutes for 7 sets Clean + Jerk
    B. EMOM for 8 minutes Snatch High Pull Double
    C. 3 Rounds NFT:
    GHD Hip Extensions 8-10 weighted reps
    Rest 1 min
    :30secs Dead bug
    Rest 1 min