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Tuesday WOD 5/5/26

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

Lower + Engine

  • 4 sets:
    • 15 weighted step ups
    • 20 wallballs
  • Then: 5 x 400m moderate pace (rest 1:1)

Lower + Engine

  • 4 sets:
    • 15 weighted step ups
    • 20 wallballs
  • Then: 5 x 400m moderate pace (rest 1:1)

Lower + Engine

  • 4 sets:
    • 15 weighted step ups
    • 20 wallballs
  • Then: 5 x 400m moderate pace (rest 1:1)

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Monday WOD 5/4/26

CONGRATULATIONS TO TEAM SALT&STEEL – YOUR FELLOW CFOIB ATHLETES TOOK THE PODIUM!

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

Aerobic + Upper Volume

  • 30–40 min Zone 2 run (60-70% of your max heart rate); you should be able to have a conversation.
  • 5 rounds (not for time):
    • 5 strict pull-ups
    • 10 push-ups (tempo)
    • 15 air squats

Aerobic + Upper Volume

  • 30–40 min Zone 2 run (60-70% of your max heart rate); you should be able to have a conversation.
  • 5 rounds (not for time):
    • 5 strict pull-ups
    • 10 push-ups (tempo)
    • 15 air squats

Aerobic + Upper Volume

  • 30–40 min Zone 2 run (60-70% of your max heart rate); you should be able to have a conversation.
  • 5 rounds (not for time):
    • 5 strict pull-ups
    • 10 push-ups (tempo)
    • 15 air squats

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Friday WOD 5/1/26

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

Come out and support your fellow Athletes this weekend in Myrtle Beach at the BeachTown Throwdown. Saturday and Sunday. – We will only have SPIN on Saturday at 7am then closed for everyone to go out and support!

Aerobic Flush

  • Bike or jog 30 min easy
  • Core work of choice

Aerobic Flush

  • Bike or jog 30 min easy
  • Core work of choice

Aerobic Flush

  • Bike or jog 30 min easy
  • Core work of choice

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Thursday WOD 4/30/26

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

Intro Murph Piece

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

Intro Murph Piece

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

Intro Murph Piece

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

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Wednesday WOD 4/29/26

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

Rest / Active Recovery or choose a workout you missed or do the following Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Strict pull-ups (5×5)
  • Push-up tempo work (3-1-X-1)
  • Step-ups or lunges (unilateral balance)

A COACH WILL ASSIST WITH YOUR PROGRAMMING IF YOU ARE UNSURE.

Rest / Active Recovery or choose a workout you missed or do the following Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Strict pull-ups (5×5)
  • Push-up tempo work (3-1-X-1)
  • Step-ups or lunges (unilateral balance)

A COACH WILL ASSIST WITH YOUR PROGRAMMING IF YOU ARE UNSURE.

Rest / Active Recovery or choose a workout you missed or do the following Accessory work plus 30 minutes of Zone 2 running or rowing.

Accessory Work:

  • Strict pull-ups (5×5)
  • Push-up tempo work (3-1-X-1)
  • Step-ups or lunges (unilateral balance)

A COACH WILL ASSIST WITH YOUR PROGRAMMING IF YOU ARE UNSURE.

No Comments| |