Yay! You’ve found the WOD-Blog. This is where you will see the POD (photo of the day) and WOD with coach’s notes, etc for each day. On the homepage you will see a small teaser of the WOD in the middle of the page and to the left of the photo rotater.

Welcome to our new website! Take some time to look around and get familiar with all the new features & pages. To the right --> you can create a login to recieve email notifications of WOD updates and post comments. To sign up for a class click the link below each WOD-post or go to the homepage and click "Athlete Login" on the top right of the page.

WOD

3 rounds for time of:

750M row

15 HSPUs

MLS – 30 Back Extensions

Coach’s Notes: Post time completed to comments

3 rounds for time of:

750M row

15 HSPUs

MLS – 30 Back Extensions

Front Squat 1 RM.

Skill – Practice Strict, Kip, or Butterfly Pull-ups

MLS – 50 Toes-to-Bar for time

“Happiness hates the timid! So does science!” — Eugene O’Neil

Deadhang pullup work is essential to your strength development and should be accomplished before the kip.

Don’t forget to get your tickets to the BIG BASH by the end of this week! You may purchase your tickets from any of your coaches or online by clicking here! Remember, kids eat FREE and there will be tons of activities for them as well as you!

WOD

Front Squat 1 RM.

Skill – Practice Strict, Kip, or Butterfly Pull-ups

MLS – 50 Toes-to-Bar for time

Coach’s Notes: Post front squat max to comments. Compare 1 RM to 4.21.11.