(910) 612-2203

Tuesday WOD 5/12/26

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

Intervals

  • 6 x 400m (faster pace) (1:1)
  • Deadlifts 5 Sets of 8 Reps @ 60-70% of 1RM (rest 90 sec between)

Intervals

  • 6 x 400m (faster pace) (1:1)
  • Deadlifts 5 Sets of 8 Reps @ 60-70% of 1RM (rest 90 sec between)

Intervals

  • 6 x 400m (faster pace) (1:1)
  • Deadlifts 5 Sets of 8 Reps @ 60-70% of 1RM (rest 90 sec between)

No Comments| |

Monday WOD 5/11/26

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

Zone 2 + Pull Volume

  • 40 min run
  • 6 sets:
    • 6–8 pull-ups
    • 12 push-ups

Zone 2 + Pull Volume

  • 40 min run
  • 6 sets:
    • 6–8 pull-ups
    • 12 push-ups

Zone 2 + Pull Volume

  • 40 min run
  • 6 sets:
    • 6–8 pull-ups
    • 12 push-ups

No Comments| |

Friday WOD 5/8/27

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Dead Hang 5 Sets 30 seconds on, 30 seconds off
  • Pull Ups 5×5
  • Push-up tempo work (3-1-X-1) 5 Sets of 5 Reps
  • Lateral Lunges w/ Light KB. 5 Sets of 10 reps each leg
1 Mile Run before or after accessory work

Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Dead Hang 5 Sets 30 seconds on, 30 seconds off
  • Pull Ups 5×5
  • Push-up tempo work (3-1-X-1) 5 Sets of 5 Reps
  • Lateral Lunges w/ Light KB. 5 Sets of 10 reps each leg
1 Mile Run before or after accessory work

Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Dead Hang 5 Sets 30 seconds on, 30 seconds off
  • Pull Ups 5×5
  • Push-up tempo work (3-1-X-1) 5 Sets of 5 Reps
  • Lateral Lunges w/ Light KB. 5 Sets of 10 reps each leg
1 Mile Run before or after accessory work

No Comments| |

Thursday WOD 5/7/26

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES

Coach’s Choice: Mobility Work, Core Work, Cardio

Coach’s Choice: Mobility Work, Core Work, Cardio

Coach’s Choice: Mobility Work, Core Work, Cardio

No Comments| |

Wednesday WOD 5/6/26

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

Intro Murph Piece Cont….

  • 800m run
  • 12 rounds:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • 800m run

Intro Murph Piece Cont….

  • 800m run
  • 12 rounds:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • 800m run

Intro Murph Piece Cont….

  • 800m run
  • 12 rounds:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • 800m run

No Comments| |