NEWS, BLOG & WORKOUTS

Coach led warm up  Partner med ball warm up  Roll to toss Lateral toss Roll to backwards toss Toss to slam Roll to toss Chest passes OUTWOD foundation WOD Complete as many rounds as possible with a partner in 20 min of: 30 wall ball (split reps how you’d like) 20 weighted abmat sit ups […]

NOTE: Don’t forget to sign up for the OUTWOD fundraiser partner workout on Saturday. We will be having one heat at 12:00, and each ticket purchase is the donation and will enter you in the raffle for our multiple baskets of goodies. Tickets can be purchased on link below or on website. Can’t wait to […]

Snatch Push Press + Overhead Squat (% of week 2 RM) – 85% x 5+2, 90% x 5+2 x 2 Front Squat – 65% x 3, 70% x 3, 75% x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 x […]

Coach led warm up  Banded floor mobility  WOD 3 rounds for time of: Bike 2k 50 ft bear hug lunge  15 slam ball 50 ft bear hug lunge Women: 30lb. Men: 50lb. Post time to Wodify and whiteboard

Coach led warm up  Floor stretches and warm up  WOD Complete as many rounds as possible in 30 minutes of: 400-m run  3 rounds of Strict Cindy 5 strict pull-ups 10 push-ups 15 squats. Post rounds and reps completed to Wodify and whiteboard