Workout of the Day (WOD)

Tuesday 6.4.19

Essentials A. 6 Sets Back Squat x 4 reps Tempo 33×1 *add 5-10 lbs to weight from previous time.* On the 3 min B. 4 Sets Tempo Overhead Squat x 3 reps 55-65% Tempo 55×1 On the 2:30 min Mark C. 3 Sets Dual Kettlebell Low Box Seated Press x 7 reps Rest 30 sec

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Monday 6.3.19

Essentials A. 5 Sets Hang Squat Clean From Mid Thigh Position x 3 reps Empty Bar or Keep weight light On the 2:30 min Mark B. 3 Min AMRAP Wall Ball x 10 reps Row x 10 cal Rest 2min 3 min AMRAP Hang Squat Clean x 5 reps Row x 10 cal Rest 2min

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Saturday 6.1.19

Essentials A. 12 min EMOM 1. Lying Leg Raises 7-10 reps 2. Bridge x 30 sec 3. Hollow Hold x 30 sec 4. Support Hold x 30 sec B. 6 sets each as fast as possible Assault bike x 15 sec sprint *Arms only * Bent Over Row x 13 reps (95/65 Push press x

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Athlete Spotlight: Gus Cortes

  Name:Gus Age:46 Occupation:Electrical engineer Hometown:Guadalajara, Mexico but every day is a little more Georgia, after all, I was born on July the 4th. Which class time do you usually attend? 6pm Favorite WOD:I have yet to find one Favorite CF Movement: Muscle ups Least Favorite CF Movement: Thrusters unless the assault bike counts as CF movement 3RM

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Friday 5.31.19

Essentials A. 5 Sets Hang Snatch From Mid thigh position x 3 reps Empty Barbell or Keep Weight Light On the 2:30 min Marks B. 5 Sets Front Squat x 5 reps Tempo 33×1 *Add 5-10 more lbs to weight from last week.* On the 3 min Marks C. 3 Sets Dumbbell Thruster x 10

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Thursday 5.30.19

Essentials A. Team of 2-3 5 Rounds For Time: Assault Bike x 30 cal Wall Ball x 40 reps Single Dumbbell Walking Lunges x 50 reps B. Mobility Squat Hold x 2 min Lizard x 1 min Per side Squat Hold x 6 min Fitness A. Team of 2-3 5 Rounds For Time: Assault Bike

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Wednesday 5.29.19

Essentials A. 5 Sets Deadlift x 7.5.3.3.2 reps Build in weight each set as reps get smaller On the 2:30min Mark B. 3 Sets Run x 400 meters Dumbbell Hang Power Clean x 10 reps Box Jump x 16 reps Rest 3 min Fitness: A. 5 Sets Deadlift x 7.5.3.3.2 reps Build in weight each

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Tuesday 5.28.19

Essentials A. 5 Sets 1 Arm Dumbbell Farmers Carry , 1 Arm Kettlebell Overhead Carry x 100 ft per side On the 2:30 min B. 7 Sets Alternating Arm Dumbbell Power Snatch x 6 reps Burpee x 5 reps Dual Dumbbell Push Press x 4 reps On the 3min Marks Fitness A. 5 Sets 1

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Monday 5.27.19

Memorial Day Murph Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and

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Saturday 5.25.19

Essentials A. 5 Sets Split Jerk Cluster x 8 reps On the 3 min Marks B. For Time: 10-9-8-7-6-5-4-3-2-1 Right Arm Dumbbell Push Press Row for Cal Left Arm Dumbbell Push Press Kettlebell Swing Fitness A. 5 Sets Split Jerk Cluster x 1.1 reps Rest 30 sec between reps On the 3 min Marks Build

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Friday 5.24.19

Essentials A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 5/3.* B. 4 sets Power Snatch x 5 reps Barfacing Burpee x 10 Row x 15/12 cal On the 4 min Marks Fitness A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs

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Thursday 5.23.19

Essentials A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean *between every round Farmers Carry 50 ft and 3 burpees.* B. Mobility Squat Hold x 4 min Pigeon x 1 min each side Squat Hold x 4 min Fitness : A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean 55/35 *between every round Farmers Carry 50 ft

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Wednesday 5.22.19

Essentials A. 6 Sets Sets 1,3,5 Banded Lat Pull Down x 8-10 reps Rower Pike x 8-10 reps Sets 2,4,6 Hang From Bar x 30 sec Plank Push Ups x 8-10 reps On the 2:30min Marks B. 15-12-9-6-3 Deadlift 65% Jumping Pull Ups *30 Single under after each round * Fitness A. 6 Sets Sets

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Tuesday 5.21.19

Essentials A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 4/30.* B. 7min Amrap Incline Push Up x 7 reps Overhead Squat x 7 reps Burpee Box Step Over x 7 reps 24/20 Fitness A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more

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