Results For Category: "Workout of the Day (WOD)"
Thursday 1.10.19
Essentials: A. 3 Sets Row x 200 meters @1100/950 Cal per hour pace Rest 1 min Row x 400 meters @1000/850 Cal…
Wednesday 1.9.19
Essentials: A. 5 sets Speed Back Squats x 4 reps 55% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min…
Tuesday 1.8.19
Essentials: A. 4 Sets Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Archer Ring Pull x 6-8 reps @ Tempo…
Monday 1.7.19
Essentials: A. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On…
Saturday 1.5.19
Family WOD A. Game Hot Potato B. Gymnastics 9 min EMOM 1. Handstand Hold x 1 min of Working on Quality or…
Friday 1.4.19
Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift*…
Thursday 1.3.19
Essentials/Fitness/Performance: Granite Games Throwdown WOD 3 and 4 WOD 3 (Scaled) 10min AMRAP Partner Deadlift x 12 reps 315/205 Dumbbell Farmers Carry…
Wednesday 1.2.19
Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats…
Athlete Spotlight: Samantha Spell
Name:Samantha Spell-Goade Age:52 Occupation:Nurse Practitioner Hometown:Atlanta, GA Which class time do you usually attend?Anyone I can get to! Favorite WOD:Anything with…
Athlete Spotlight: Erick Fuentes Lopez
Name:Erick Fuentes Lopez Age:22 Occupation: Student Hometown:Suwanee, Ga Which class time do you usually attend?9:30 Favorite WOD: Thursday’s mobility session. Just kidding,…