Wod News

Week of March 16! Not a burpee in sight!

We’ve got a great week ahead of us at the box!  I know most of you will be relieved to know that there will NOT be any burpees this week.  We will see some fun and challenging lifting complexes, and an opportunity for a one rep max.  Lots of barbell, and lots of time on… Read more »

Week of March 9! More lifting, fewer burpees!

This week you can look forward to a lot more lifting, especially at the front end of the week!  There’s even a one-rep max test day for the front squat, as well as a bench press day.  I know we are all “burpeed-out” so to speak–you will see them this week, but nothing like the… Read more »

Week of March 2

Can you believe that we are already entering into March??  The first week of the month features some awesomely challenging programming!  We are getting a real variety this week, including some movements that we haven’t seen in a while (pistols, sumo deadlifts).  The week will bring some short, high intensity workouts, but also features a… Read more »

Week of February 24!

This is going to be a challenging week, my friends!!  Don’t forget to bring in those knee sleeves, you’ll need them quite a bit this week.  Squats feature in a majority of the workouts, but they are relatively light weight so you will want to really speed through them when they come up in a… Read more »

Week of February 17

What a great week we had last week!!  Anyone still sore from all those squats on Valentine’s Day?  Hopefully you used the weekend to recover and eat some well-deserved chocolates and treats with your loved ones.  A little treat now and then is good for the soul! Our prescription to burn off those dessert calories… Read more »

Week of February 10!

This week we are getting heavy (again), and our legs are definitely going to get the brunt of it!!  Back squats, front squats, deadlifts… throw in a bear complex (if you don’t know what that is, you’ll find out on Friday) and you’ve got a recipe for some serious leg fatigue!!  But we love that,… Read more »

Week of 3 February!

The programming has been super fun and challenging lately, and this week is no exception.  Hope you like barbell work, because we will be using barbells every single day this week.  We can expect to see the return of some movements that we have been working on, such as deadlifts, snatches, and back squats.  There… Read more »

Week of January 27: Let’s get heavy!

This week is going to be epic!  Lots of barbell work this week, guys–and lots of chances to go heavy, too, for those of you looking to challenge yourselves.  Every day will feature a barbell movement of some kind.  But we have a lot more than just lifting this week!  There’s a lot of gymnastics-type… Read more »

Week of January 20: Lots of barbell!!

Hope everyone had a relaxing weekend!  This week’s programming looks challenging (and fun!) so make sure you commit to coming several days!  We will be working with the barbell EVERY DAY this week (except Saturday), mostly in our “skill” portion of class, but also in the WODs.  We begin and end the work week with… Read more »

Programming for week of January 13–bring on the intensity!

Almost halfway through January!  For those of you still working on your New Years Resolutions, keep up the good work!!  We’ve got another great week at the box ahead of us. This week features a lot of shorter workouts, which means we should be dialing up the intensity!  In other words, these workouts should be… Read more »