• Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by WED 6/16) to compete, socialize or both at the front desk.


“By Your Side”

6 Rounds
30/20 Calorie Row
15 Burpees Over the Rower
10 Power Cleans

Weight: 185/135

6 Rounds
30/20 Calorie Row
15 Burpees Over the Rower
10 Power Cleans

Weight: 155/105

6 Rounds
20/15 Calorie Row
15 Burpees
10 Power Cleans

Weight: 115/75

This is gonna be a long one! The calorie row wilI take around 2 minutes to complete (scale to fit the stimulus) The burpees over the rower will take :60-:90, and the power cleans (possibly done as all single reps) :30-:60. Head down, buckle up, find your pace, and get after it! Target under 30 minutes.

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Get your extra dose of fitness with our Daybreak Foundations program. This 10 week supplemental program kicked off June 7 and can be done in addition to the Daily WOD. Details have been sent out to all members in our newsletter or see a coach with any questions.


1×10 at 45-60-65%
1×8 at 70%
1×6 at 80%

Tempo Bulgarian Split Squat
tempo – 22×2
*hold 2 dumbbells like suitcases


Back Squat
4×6, at 75%

Sorenson Hold
4 x40% of your max hold time

Overhead Hold
4×50% of your max hold time

GHD Hip Extension
accumulate 50-75


Today’s Class WOD
Press (no push)

Wall Squat Hold
4×40% of max hold time

Glute Bridge
Tabata (8 x :20 on/:10 off)
On = reps w/barbell
Off = bridge hold


Back Squat
5×3 at 80%

1×8 at 67%
2×6 at 72%
3×4 at 75%