Thursday, May 30 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.


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

WOD: Overhead Squat 3-3-3-3-3

Cash-Out: 3 Rounds for time of…

  • 300m Row
  • 10 Burpee Rower Lateral Hop-Overs


Skill Review:

  • Rowing
  • Thrusters
  • Ring Rows

WOD: “Jackie” for time…

  • 1000m Row
  • 50 Thrusters
  • 30 Ring Rows


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!