Daily WOD

New friends have joined our family. Introduce yourself if there is a new face in your class, remember you were the new person at one time!


Open Gym 9:30am-11:30am

Yoga 6pm

Assault Bike- :30 on x :30 off(keep legs moving) X 3 rounds For Calories

Rest 3 mins

10 x 50m Sprints (your rest is walking back 50m, then right into the next sprint)

Rest 2 mins

AMRAP in 10 minutes of:

5 Pull Ups

10 Push Ups

15 Squats

Suggested Mobility: IT Band Stretch, Barbell Quad Roll Out, Pigeon Stretch accumulate 5 mins


  1. 530
    Dan 44cal/✔️/5
    Dave 38/✔️/6rx
    Aaron 45/✔️/6
    Kyle 44/✔️/6+18
    Mike 40/✔️/10rounces
    Sue 29/✔️/6+16rx
    Cindi 28/✔️/4+15
    Jenn S 27/✔️/6+2

    Vicky 25/✔️/7
    Cory 42/✔️/6+15rx
    Christa 28/✔️/7
    Mo 28/✔️/8+3
    Greg 39/✔️/5rx
    Kimberly 32/✔️/5+26rx

    Aubrey 59(5rds)/✔️/9
    Scott G Lift
    Sonia work/✔️/bike
    Brooke work/✔️/bike
    Mikayla BS/alt Wod
    Kim work/✔️/bike
    Jenn work/35/✔️
    Mel work 35/✔️
    Heidi 26/✔️/9rx

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