| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Tue, May 26 |  |
 | Sat, Jun 13, 2026 at 9:00am Beach WOD |
| 260526 METCON | 260526 OPTIONAL STRENGTH |
260526 METCON(Check In) Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/14 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike, or ski – During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute. Intermediate/Masters: Same as Rx’d Scaled: 3:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slams (6/10 lb) 3:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 3:00 run, row, bike, or ski 2:00 band shoulder stretch/side 1:00 Russian kettlebell swings (15/25 lb) 3:00 run, row, bike, or ski – During each 3:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute. Intended Stimulus -40:00 active recovery, including transitions. -Easy pace with a focus on blood flow and range of motion. -If running a Hero workout, take a look at next week and program accordingly. -Move at a consistent and steady pace on the swings and slam variations.
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