(910) 612-2203

Monday WOD 2/9/26

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

Strength

  • Front Squat – 6×4 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×10/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:for 5 Rounds

  • 12 Wall Balls
  • 10/8 Cal Bike

Strength

  • Front Squat – 6×4 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×10/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:for 5 Rounds

  • 12 Wall Balls
  • 10/8 Cal Bike

Strength

  • Front Squat – 6×4 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×10/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:for 5 Rounds

  • 12 Wall Balls
  • 10/8 Cal Bike

Comments Disabled| |

Friday WOD 2/6/26

Get your gear before SPRING comes – you know it wont stay on the shelves long then.

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

Strength Skill

  • Hang Power Clean – 6×3

Conditioning (12 min)
AMRAP:

  • 10 Power Cleans (light)
  • 10 Box Jumps
  • 200m Run

Strength Skill

  • Hang Power Clean – 6×3

Conditioning (12 min)
AMRAP:

  • 10 Power Cleans (light)
  • 10 Box Jumps
  • 200m Run

Strength Skill

  • Hang Power Clean – 6×3

Conditioning (12 min)
AMRAP:

  • 10 Power Cleans (light)
  • 10 Box Jumps
  • 200m Run

Comments Disabled| |

Thursday WOD 2/5/26

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – THE 530 BOOTCAMP CANCELLED

Strength

  • Deadlift – 5×4
  • Superset:
    • Walking Lunges – 3×20 steps
    • Plank – 3×45 sec

Conditioning (10 min)
4 Rounds:

  • Farmer Carry (heavy)
  • 12 Goblet Squats

Strength

  • Deadlift – 5×4
  • Superset:
    • Walking Lunges – 3×20 steps
    • Plank – 3×45 sec

Conditioning (10 min)
4 Rounds:

  • Farmer Carry (heavy)
  • 12 Goblet Squats

Strength

  • Deadlift – 5×4
  • Superset:
    • Walking Lunges – 3×20 steps
    • Plank – 3×45 sec

Conditioning (10 min)
4 Rounds:

  • Farmer Carry (heavy)
  • 12 Goblet Squats

Comments Disabled| |

Wednesday WOD 2/4/26

Back on schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

Conditioning (20 min)
AMRAP:

  • 500m Row
  • 20 Russian KB Swings
  • 20 Sit-Ups

Core

  • Side Plank – 3×30 sec/side

Conditioning (20 min)
AMRAP:

  • 500m Row
  • 20 Russian KB Swings
  • 20 Sit-Ups

Core

  • Side Plank – 3×30 sec/side

Conditioning (20 min)
AMRAP:

  • 500m Row
  • 20 Russian KB Swings
  • 20 Sit-Ups

Core

  • Side Plank – 3×30 sec/side

Comments Disabled| |

Tuesday 2/3/26 WOD and SCHEDULE

Tuesday Schedule: 9am to 1030am Open Gym  then 530pm WOD and Open Gym

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

Comments Disabled| |

Monday Schedule 2/2/26

Due to the SNOW accumulation and chance of it being icy tomorrow. We will have OPEN GYM hours from 9-1030am and from 5-630pm for those who feel they want to get a workout in and can get their safely. NO 6am –  NO 7am – NO 530 SPIN only Open Gym hours!

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

Comments Disabled| |