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WOD

TUESDAY 3.17.20

Vital,  We have decided to close the gym down effective this Wednesday (18th). We have made this incredibly difficult...

MONDAY 3.16.20

LIFT 25:00 to complete Back Squat 5 x 3 Build to a heavy 3 rep over 5 Sets *not including warm up setsInto RDL 4 x 4 ...

SATURDAY 3.14.20

NO SATURDAY SWEAT CLASS - 3/14/20 Vital Self Defense Workshop Istead!! 9:30 - 10:30 am

FRIDAY 3.13.20

METCON 20:00 AMRAP 500 M Row 30 Russian KB Swings 20 Box Jump Over 15/10 Push Ups Women KB 20 - 55Men KB 35 - 70  I L...

THURSDAY 3.12.20

Thankfully we know sweat cannot transmit Coronavirus but high contact surfaces can spread it.  Steps we have taken: ...

WEDNESDAY 3.11.20

LIFT 18:00 Window 4-5 Sets 10 Bench Press (Climbing) 10/10 X Body Row10 Reverse Flys  METCONEMOM x 5 1 Min - 15/10 Ca...

TUESDAY 3.10.20

LIFT Push Press1-1-1-1-1-1...18:00 to est. 1 Rep MaxMETCONDown the ladder back up the ladder12-9-6-3Shoulder to Overh...

MONDAY 3.9.20

LIFT Front Squat 1-1-1-1-1-1....20:00 to Est. a 1 Rep Max. Time to test that front squat that we have been working on...

SATURDAY SWEAT 3.7.20

TEAMS OF 2! 4 Rounds 3:00 - 100M Sprints 2:00 - Burpess1:00 - Deadlifts *No Rest between rounds WomenDL: 65 - 155MenD...

FRIDAY 3.6.20

METCON 60/50 Cals on Bike 60 Wall Balls Then 3 Rounds 10 Box Jump Over 24/20"10 Thrusters 18:00 Cap WomenWB: 10-14 Th...

THURSDAY 3.5.20

LIFT + MOVEEvery 4:00 x 5 Rounds200 M Run 5 Bar Muscle Ups 5 Power Snatches (Climbing in Weight) 

WEDNESDAY 3.4.20

LIFT + MOVE + SWEAT!!!! Teams of 2!3 Rounds 3:00 Russian KB Swing-1:00 Rest3:00 Cal Row -1:00 Rest 3:00 Push Ups -1:0...
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