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The Week Ahead – 04/21/25
Team, Happy Easter, and for those who don't celebrate, happy slightly slower day in the city! The week ahead: Monday - Core strength up front. Instead of an EMOM, we'll get 3 sets of strict [...]
The Week Ahead – 041425
Friends, the week ahead: Monday - Double Strength day. Clean and Jerk and Front Squat. Tuesday - No strength and a longer WOD. In fact, I think one of the longer AMRAPs we've done in [...]
The Week Ahead – 4/7/25
Friends, Hope you're all loving the Spring. And thanks to all who came out to Spikeball at Stanton Park on Saturday. Too much fun. As you continue to work through our programming, remember that we [...]
The Week Ahead – 3/31/25.
Team, Friends, Happy April! We've got a great week of training ahead. With regards to last week, I'm sure some of you who read our blog weekly noticed a few workouts that looked different from [...]
The Week Ahead – 3/24/25
Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots of volume on pull-ups, push-ups, and air squats. At our [...]
The Week Ahead – 3/17/24
Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for making this all so much fun. The week ahead: Monday [...]
WOD
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STRENGTH A1 Power Clean 3-3-2-2-1-1 A2 Underhand Med Ball Throw 3x5/side WOD 3 Rounds for Time Run 800m 10 Push-Up Renegade Row (2x50/2x35)
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Strength A1 Back Squat 8-8-8-8 A2 DB Bent Over Row 4x8/Arm WOD AMRAP 10 5 Hang DB Snatch (1x50/1x35)(R Arm) 4 DB OH Lunge (1x50/1x35) 5 Hang DB Snatch (1x50/1x35)(L Arm) 4 DB OH Lunge [...]
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"Kap" 1989-2025 On a 35 Minute Clock: Run 2025m *Receive Special Power Up* In remaining time AMRAP: 19 KB Swings (53/35) 8 Burpee 9 Push Press (95/65)
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-1-1... *Build to WOD Weight WOD E2MOM x 10 2 Power Clean (185/135) 4 Side Shuffle 6 Wall Ball (20/14)
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STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* 12 KB Front Rack Lateral Step Up (1x53/1x35)(6/leg) 12 Bench [...]
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