Friday, June 28 WOD

Welcome to Bring A Friend For Free Week.

  • Morning guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.
  • 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.


Skill Review: Kettle Bell Squat Snatch

WOD: Complete as many rounds as possible in 20 minutes of:

  • 5 Handstand push-ups
  • 7 Chest to bar pull-ups
  • 10 Squat Snatch, 1 pood, alternating


Mobility: Shoulders

  • Rack Mobilization
  • Anterior Compartment Smash

Skill Review:

  • Box Jumps
  • Ab Mat Sit-Ups

WOD: As Many Rounds As Possible in 8 minutes of…

  • 10 Box Jumps
  • 20 AbMat Sit-Ups

Cash-Out: Jump Rope Tabata

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!