Wednesday, November 26th

Five orange pumpkins sit in a row in front of a distressed, wooden background.

Don't let Thanksgiving break you! Gobble up your WOD today at 9 a.m. and Friday at 9 and 10 a.m. Saturday we'll be open for Team WOD and Open Gym, and Sunday we will have open gym from 10 - 11:30 a.m. Enjoy your Thanksgiving - we'll be here for you after the … [Read more...]

Wednesday, November 25

Strength 1RM Front Squat   Conditioning  Optional Cash Out 5 UB Rounds 1 KB Swing Right 1 KB Swing Left 1 KB Clean Right 1 KB Clean Left   *Do not put the KB down *Goal is to go unbroken … [Read more...]

Tuesday, November 24th

Mobility Hamstring Box Stretch   Strength Snatch Pulls with a pause off the floor, 5 reps *15 minutes to work to a medium heavy set, then repeat that weight for 5 sets.  Plan on 8 total sets.   Conditioning For Time A) 20 Ground-to-Overhead (135/95) B) … [Read more...]

Monday, November 23rd

Hatch Grand Finale! 1 Rep Max Back Squat … [Read more...]

Friday, November 20th

Mobility Bully Extension Bias   Strength/Skill Bench Press, 3 reps *Try to work to a set 5#s heavier than last time   Conditioning For Time 15-12-9 Thrusters (105/75) Burpee Box Jump Overs (24/20") Ring Dips … [Read more...]

Thursday, November 19th

Mobility Scapular Retractions   Strength/Skill Pendlay Rows, 5 reps *10 minutes to work to a medium heavy set, and repeat 3 sets at that weight   Conditioning AMRAP: 12 minutes 5 Pull ups 10 Push Ups 15 KBS (3/35) … [Read more...]

Wednesday, November 18th

Mobility Banded GMs Conditioning For Time Row 1000m 20 TTB 30 Deadlifts (185/135) 40 Wall Balls (20/14) 30 Deadlifts (185/135) 20 TTB Row 1000m … [Read more...]

Tuesday, November 17th

Mobility Athlete's Choice Strength/Skill Hatch Day 23 Conditioning 3 Rounds for Reps :45 DUs :15 Rest :45 Burpees :15 Rest :45 Sit Ups :15 Rest … [Read more...]

Monday, November 16th

Mobility Supine Shoulder Flexion Strength/Skill Handstand Push Up Progression Conditioning For Time: A) 5 Rounds of Cindy Isabel *Rest 2 minutes 5 Rounds of Cindy Grace B) 3 Rounds of Cindy Isabel with hang snatches *Rest 2 minutes 3 Rounds of Cindy Grace with hang … [Read more...]

Friday, November 13th


"Bree" For Time: 2 Rope Climbs Then 4 Rounds 15 Wall Balls (14/10) 10 Sit Ups 15 KBS (44/24) Time Cap: 10 minutes *Rest 3 minutes from the 10 minute time cap AMRAP: 6 minutes 2 MUs (sub is 10 C2B/Pull Ups/Ring Rows + 10 Wall Triceps) 5 Power Cleans (115/85) Score = Time on the … [Read more...]