I’ve been using a number of WODS from CrossFit lately and have had some great feedback.  In combining this programming with some great WODS from other notable sources we have been seeing great results from our members.  The movements have been varied and the WODS have not only been challenging but scalable.  Whether you are a grisly pro with callused hands and a hardcore workout regimen, or a newly minted member who wants those callused hands (lol) we appreciate your feedback….let us know how we are doing….we certainly let you know how you are doing….whether you want to hear it or not.


Strength Bias

Romanian Deadlift – 5 sets of 10 at 40-50% of 1RM Deadlift

then Conditioning WOD

5 Rounds for time

25 Wall Balls  20/14

30 Pullups

Wall Balls can be scaled by weight if needed.

Pullup scales are as follows.

If you can do a pull-up on a red or black band – scale as such

If you need more than a red/black band, pull-ups can be done as follows depending on the level of the athlete

a. negatives

b. seated pulls under the bar

c. ring rows

All of these movements are beneficial in working towards a pullup.






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