Workout of the Day

Launch 1000 Ships


Fitness Members – remember, today is the first day you can RSVP for ANY class.  Please talk to coaches if you have questions about what programs are right for you!

WODS for Wed Jul 1, 2015 [This Week’s Training]

  • Athletics WOD

    A. With a running clock, perform the following and rest in the remaining time:
    0:00 – 2:59
    21 Thrusters (115/75)
    21 Pullups
    3:00 – 4:59
    15 Thrusters (115/75)
    15 Pullups
    5:00 – Finish
    9 Thrusters (115/75)
    9 Pullups
    B. 3 Sets NFT
    45-90s Weighted Plank (Progress weight or time from 6/17)
    10 Weighted Pass Thru’s


  • Fitness WOD

    A. 6 sets: Push Press + Push Jerk 3.3 – Rest 90-120sec
    B. Four Rounds for Time:
    400m Run
    50 Air Squats


  • Power WOD

    A. 6 sets of:
    Halting Clean DL + High Hang Clean + Clean – Heavy
    Rest as needed
    B. OHS 5×3 pause 3 sec in the bottom of the final squat on each set


  • Mobility WOD

    A) Crocodile Breathing or Kettlebell Breathing
    5-10 minutes post workout, before bed, or in the morning
    B) Cervical Range of Motion 2×2’s
    10 reps with a 2 second hold of each movement (lateral flexion, rotation, and extension. NOT flexion)
    Recommend doing once or twice a day, more if deficiency is found in testing
    C) Over the Shoulders
    10 reps per side, 1-2 times a day or more if deficiency is found in testing