Friday, May 31 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.


Mobility: Running

  • Posterior Chain Smash and Floss
  • Kettle Bell Calf Smash

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: Rowing

WOD: 3 Rounds for time of…

  • 500m Row
  • 400m Run
  • 300 Jump Ropes


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!