Weekly WOD insights 7/18/22

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Monday  Last week we worked on the halt, so I wanted to bring it back again, but allow you to incorporate some of that work in real time. You'll have the opportunity to utilize some of the technique work on the lifts as you move through the…

Weekly WOD insights 7/11/22

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Monday  It's been quite some time since we have done paused squats. While your paused squat will inherently be lower than your regular squat, there's a lot of benefit to doing paused reps in your training. Doing paused reps makes getting out…

WOD Overview 7/4/22

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MONDAY Happy 4th of JULY! Here's a nice chipper in honor of all 4th of July Summer Blowout Sales! Sell out today! Given the simplicity of the format today, those of you who regularly rx or adv workouts and want to go longer run or rower…

Workouts for 6/27-7/3

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     • Monday A) Every 2:30 for 5 sets 3 Temp front squats 5/3/1 *ascend in weight @ the 15 minute mark 1 set of max reps no tempo front squats at the heaviest set worked up to on the emom B) 8 min Amrap 16 jumping lunges 12 goblet…

WODs 6/20/22- 6/26/22

Monday  Today between squat sets you will have the opportunity to work on beat swings. I know we often all use beat swings as a warm up, but I think there is benefit to getting extra practice on swing positions. I’ve noticed a lot of people…

WOD Overview – 6/13/22

Monday For those that don't want to run you're welcome to choose a 2000 meter row or ski, or a 5K(men)/4K(women) Bike.  Whichever version you choose you should have at least 3:00 minutes of rest prior to starting the second part of this workout. …

Weekly WOD Review – 6/6/22

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Monday In today’s workout, you’ll breakdown and perform the Clean in different phases. Becoming efficient at different phases of the lift is a good way to see continued improvement over time. Before you start to increase the weight of…

Weekly WOD Review – 5/30/22

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Monday 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…

Weekly WOD Review – 5/23/22

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Monday If you have been working off of percentages or have a relatively recent 1RM, I encourage you to warm up to around 70% and start there. From that point, depending on how you’re feeling, build based on your comfort level. Alternatively,…