Today’s Wod is in memory of April Rodriguez. April was Luis’ wife and a member of Train Harder “back in the day.” Many of you knew her and worked out side by side with her. Today marks a year since April lost her battle with depression. Please keep April and her family in your thoughts...Read More

8am Endurance: Change it up a little. We are going to leave the doors closed. Its supposed to pretty cold tomorrow morning. Park in front! Partner endurance 20 minute row for cals switching every 2 minutes 5 Minute breat20 minute bike for cals switching every 2 minutes. *This wont exactly be slow steady state cardio....Read More

Warm Up:3 rounds 1 Min Bike10 Lunges5 Inchworms6 PVC Pass Throughs8 Goblet SquatsWorkout:24 Min AMRAP 24 Cal Row (sub 20/18 cal bike of 24 cal ski) 24 Push Ups 24 Box Jumps 24/20 Or Step Ups24 KB Swings 53/35 INT-45/25 BEG-35/20–Coaches Notes–With the volume of this workout being on the higher side make sure your...Read More

Warm Up:2 Minute Run(400m)-Bike-RowTHEN3 Rounds: 200m Shuttle Sprint (2x 100m Increase the pace each length) 8 Broad Jumps8 Empty Bar Stiff-Legged Deadlifts 8 Empty Bar Glute Bridges6 Leg Lifts Workout:15 Min AMRAP600m Run6 Deadlifts 245/185 INT- 225/155 BEG-185/135Other Equipment Conversions: Replace each 600m of running with 1.25m on the Assault Bike OR 750m on the...Read More

Weight vest Wednesday! Remember vests are optionalWarm Up:2 Rounds: 50 Single Unders 10 pull ups10 Med Ball Cleans WOD3 Rounds for time800 meter Run40 Air Squats30 Walking Lunges20 Burpees Wear a weight vest (20/14 lb) Time Cap: 25 minutes Score is time to complete the 3 rounds. If not completed within the 25-minute time cap,...Read More

Warm up-3 roundsRun 20010 push ups 10 Pull ups Group barbell warm up9 Minutes Min 1- 7 hang Power cleansMin 2- 7 Power cleans from the shinMin 3- 5 Power clean + push JerkTake 10 Minutes to build to a good heavy working weight for the wod. We are putting 245/165 for the suggested rx...Read More

Warm up! 3 Rounds5 Pull ups10 Push ups 10 Airsquat10 Spider Man LungesThen barbell warm up for BACK SQUAT STRENGTHtwo sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your 5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rmWod 4...Read More

SUNday funday. Bring your SPF 50 sunscreen friends. we are doing this all outside! Wod 1-10 Minutes7 Kb SwingsRun to the cones, switch when your partner gets back Rest 5-Wod 210 Minutes Amrap (alternating rounds)7 cal row5 dumbell push press3 Burpees (bring foam mats outside if you don’t want to do concrete burpees) Rest 5Wod...Read More

8am- 2 endurance optionsRunning option 4×400, 2×800, 4x400m — 2 minutes rest between 400’s 4 minutes after the 800’s Option 2PartnersAny order 150 bike cals150 Rower cals150 Ski cals150 Air squats*any orderDecide among yourselves what team is going to use the ski erg when9am Mobility10am Partner wod. split work however you want 0 to 10...Read More

Happy Valentines Day! Warm up-4 Rounds 5 pull ups10 push 15 squats LOVE for the Assault Bike Conditioning PortionTeams of 3- Switch every minute, 12 Minutes total (each person goes 4 timesMax valentines day bike cals! Take 10-15 minutes to warm up to working weight for the deadlift in the wod and go over skills...Read More