Wednesday 1/1/20

Warm up: 400m med ball Indian run
Then on hold until coach’s call
A) Active Hang
B) Hollow Body hold
C) 1/2 Squat
D) Squat
*additional warm up time provided after WOD review

Strength: None

WOD: Partner WOD, 35 min soft cap
Buy in OR cash out (perform once): 2020m row (split as desired)
Then 10 rounds of “Lucky 7’s” (team total, split as desired)
7 Bar MU (Scale = Hardest possible pull up version only)
7 DB Clusters (Rx+ 70/50, Rx 50/35, 35/25)

Mandatory: Cheer on others!
Optional: 3 Rounds
Lizard pose – 30 sec / side
15-30 Hollow rocks

Notes: Partners will share a rower and may perform the 2,020m at
either the beginning or the end of the workout. This allows for up to
28 people to complete the workout at once. If class exceeds  this size
additional options will be provided. MU scaling = bar MU > Belly to
Bar PU > C2B Pull up > Pull up > Feet elevated Ring Row > Ring Row.
Jumping MU may be used by athletes ALREADY proficient in this

Tuesday 12/31/19

Warm up: 5-cone pattern
bear crawl
lateral shuffle (face cinderblocks)
jog / back pedal
lateral shuffle (back to cinderblocks)

Strength: After WOD,  3 Rounds, NFT
15 Sumo DL
15 GHD hip extensions

WOD: 5 – cone suicide
Every 3 min for 5 rounds
*fastest time counts

100 banded bridges (break up as needed)
90/90 position, 3 x 30 sec / side

Notes: 5 cone suicide set up over 50 ft with cones spaced evenly.
Fastest round counts. Use round 1 as completion of warm up. Attempt to
increase speed on rounds 2 and 3

Monday 12/30/19

Warm up:
Jog 200m
12 beat swings
50 ft lunge hip stretch
50 ft Frankensteins
9 beat swings with knee bend
50 ft lateral shuffle
50 ft lateral shuffle
6 hanging leg raise or KTE
50 ft high knees
50 ft power skips

Strength (After WOD): Superset 3 – 5 Rounds
A) 10 x Bench Press @ 50%
B) 10 x Netural grip strict ring pull up (scale = leg or partner assisted)

WOD: Performed first, For time, 16 min cap
15 TTB
Run 800m
15 TTB
Run 800m
15 TTB

Accessory: 3 Rounds
x10-15 band external rotations
banded lat stretch with opposite arm behind back

Notes: WOD performed first. Athlete may not proceed to strength
portion until entire class has completed WOD. May cheer on others or
use bike or row to stay warm. Aim for AT LEAST 3 rounds of bench press
/ ring pull up. Should be unbroken sets of 10. Recommend partner
assist for those who can already perform pull ups but cannot perform
10 unbroken.

Saturday 12/28/19

Warm up:
Jog 400m
Then 3 Rounds
3 x 3 way lunge
3 Squat stretches with OH reach (1 ea side)
9 Sec OH squat hold (empty bar)

Strength: Front Squat
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
6 Heavy Singles (> 90%)

WOD: 12 min AMRAP
10 OH Squats (115/85)
20 Lunges
400m run

Accessory: 3 x 30 sec ea
Quadraped adductor stretch

Notes: Heavy singles should be above 90%. Athletes do not need to
attempt a 1RM, however newer athletes who have not performed a 1RM
test may use today to establish a technical max.

JOIN THE #800gCHALLENGE® Nutrition Challenge


The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. 

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Pick up a one-sheet at the gym for all the rules and scoring details. Or Here’s an electronic copy.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.


Jan 12, 2020 – Feb 8, 2020


You can register HERE


We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!

  • January 11, 2020 at 10:00 am


$20/per person. (Will be charge via Push Press not Wodify)


We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here. We will also be awarding extra point for weekly challenges.


First place- $120 gift card to Whole Foods or Publix.

Friday 12/27/19

Warm up: 2 Rounds
2 Pull to stands
4 bottoms up presses per hand
6 KB halos (3 ea direction)
8 Goblet Squats
10 sec chin up grip active hang

Strength: 20 min alternating EMOM
A) Clean and Press (Strict)
B) Weighted Chin Up (Strict)
*score is total load moved

WOD: Teams of 2 – 6 min AMRAP
10 push ups + 1 Rope climb
switch ea round, must tag partner

100 reps banded pull down (break up as needed)
2 min t-spine extension on foam roller

Notes: Clean may be any style, press must be strict. If a rep is
missed, it may be reattempted in the minute. If not completed in the
minute that weight does not add to the total score.

Thursday 12/26/19

Warm up:

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
6 Heavy Singles (> 90%)

WOD: Tabata bike
8 Rounds for max calories

2.5 min hollow body hold (break up as needed)
Seated hamstring stretch, 3 x 30 sec / side

Notes: Rest after DL. Tabata will be run in multiple heats. Athletes
should put MAXIMAL EFFORT into Tabata bike as this is the only WOD for
the day. For Hollow body hold, attempt for longer sets than last week.
Athletes do not need to attempt a 1RM DL, however may use today for a
technical max (heaviest lift without compromising form).

Wednedsay 12/25/19

Closed – Merry Christmas!

Tuesday 12/24/19

Warm up:
Jog 300m, then grab a bar
2 Rounds with empty bar
5 DL
5 Bent over row
5 Front Squats
5 Push Jerks
*Time provided for individual warm up after WOD review

Strength: None

WOD: “12 Days of Christmas”
1 Ring Muscle up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 DL (135/95)
6 Burpees
8 Box Jumps (24/20)
9 WBS (20/14)
10 Pull ups
12 KB Swings (53/35)

Accessory: Cheer on anyone still working!!!

Notes: Preferred MU scale is jumping. Thin bands may be used by
experienced athletes only. Baby muscle up also acceptable for all
levels. Athletes will use the same bar for all barbell movements
unless approved by coach. Preferred HSPU scale is pike push up. DB
press may also be used as appropriate. Depending on class size,
athletes may have to plan for equipment sharing. BE NICE!

Monday 12/23/19

Warm up: 3 Rounds
1 min row (increase pace ea round)
2 Inch Worms
3 Strict TTB + 10 sec active hang

WOD (Performed first): For time
2K Row

Strength: 3-5 Rounds
A) 4 Pendlay Rows AHAP (may be performed as singles)
B) 10 Handstand shoulder taps + 10 sec hold
C) 300ft shuttle

Accessory: 3 Rounds
Diagonal band pull aparts, 10 / side
Shoulder mobility reach in 90/90 position, 30 sec / side

Notes: Pendlay row should be heavy, but MUST be explosive. Will
require some warm up to determine appropriate load. Reps may be
performed as singles with 1-2 sec rest between reps. Scale HS shoulder
taps to HS weight shifting first, then to pike or plank variations.
Reduce hold time as needed, but do not compromise form. Start ea 300
ft shuttle on the minute to allow for scoring. Fastest round counts.