Results For Category: "Workout of the Day (WOD)"
Monday 4.8.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can…
Saturday 4.6.19
Essentials: A. Min 0:00-10:00 5 Rounds For Time: Dual Dumbbell Bench Press x 3 reps Ring Pull x 6 reps Min 10:00-20:00…
Friday 4.5.19
Essentials: A. 10min EMOM Back Squat x 2 reps 40-50% B. 8 Sets Single Dumbbell Overhead Step back Lunge x 12 reps…
Thursday 4.4.19
Essentials: A. Teams of 2-3 Thrusters x 50 reps Bar facing Burpee x 50 reps Thruster x 40 reps Toes to Bar…
Wednesday 4.3.19
Essentials: A. 15min EMOM 1. Handstand Hold x 30 sec 2. Support Hold x 30 sec 3. Arch Body Hold x 30…
Tuesday 4.2.19
Essentials: A. 2 Rounds For Time: Power Clean and Jerk x 20 reps Row x 750 meters *13min Time Cap* B. 3…
Monday 4.1.19
Essentials: A. 18 min EMOM 1. Row x 10/7 cal 2. Dumbbell Front Squat x 12 reps 3. Box Facing Step Over…
Athlete Spotlight: Bond Nguyen
Name: Bond Nguyen Age:49 Occupation:Assembly Structure Hometown:Saigon Viet Nam Which class time do you usually attend? Five PM Favorite WOD: AMRAP Favorite CF…
Athlete Spotlight: Haja Donzo
Name: Haja Matasha Donzo Age: 25 Occupation: Student Hometown: Monrovia, Liberia Which class time do you usually attend? 7pm Favorite WOD:…
Saturday 3.30.19
Essentials: A. 16 min EMOM 1. Box Dip x 8-10 reps 2. Hollow Hold x 20 sec 3. Dual Dumbbell Bent Over…