Results For Category: "Workout of the Day (WOD)"
Saturday 9.8.18
REMINDER: • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you…
Friday 9.7.18
Essentials: A. 4 Sets Barbell Hip Thrust x 10 reps On the 2:30 min Mark Build to a Heavy final set B….
Thursday 9.6.18
Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 20min EMOM 1….
Wednesday 9.5.18
Essentials: A. 15 min EMOM 1. Double Dumbbell Front squat x 8 reps Build in weight 2. Wall Walk Attempts x 2-3…
Tuesday 9.4.18
Essentials: A. 15 min EMOM 1. Turkish Get Up x 1 rep per Arm with DB 2. Dumbbell Power Snatch x 5…
Monday 9.3.18
Murph Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,…
Saturday 9.1.18
Essentials: A. 6 Sets Shoulder Press x 2 reps 85% On the 2:30 min Marks B. 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps Box…
August 31, 2018
Athlete Spotlight: Tina McAlpin
Name: Tina McAlpin Age: 49 Occupation: Buyers Agent for Mark Spain Real Estate Hometown: Williamsburg, Virginia Which class time do you usually attend?: 6:00 am Favorite WOD: Any…
Athlete Spotlight- Addison Williams
Name:Addison Williams Age:32 Occupation:Marketing Strategist Hometown:Wyandotte, MI Which class time do you usually attend?:Everything after 9:30 AM Favorite WOD: Cindy, because there’s no…
Friday 8.31.18
Essentials: A. 5 Sets Med Ball Hang Clean x 10 reps On the 2:30min B. 3 Sets Duel Kettlebell Sumo Deadlift x…