Workout Of The Day

  • Complex Friday


    Strength:

    Every 1:30 x 6 Sets

    2 Clean Complex

    1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats

    Conditioning: 

    AMRAP 8

    8 T2B

    6 Box Jump-Overs (24/20)

    4 Power Cleans (185/135)

    *RX+ is a sandbag clean (150/100)

  • 25's

    Coach Chad getting 3PM all warmed up and stretchy on this beautiful sunny afternoon!

    Conditioning:

    4 RFT

    Row 500m

    25 Front Squats (115/85)

    25 Push Press

    25 Sit-Ups

  • Bro Wednesday

    10 o'clock working hard on that 20 rep back squat yesterday!

    Strength:

    Alternating EMOM x 15

    1. 5 Bench Press

    2. 10 Bar Rows

    3. 0:30 sec L-Sit

    Conditioning: 

    AMRAP 10

    10 Burpee Pull-Ups

    15 Kettlebell Swings (53/35)

    30 Double-Unders

  • Our Kids Room is Finished!

    We are so happy to say that our Kids Room is now officially finished! 

    Out of respect and safety for all of our members and kiddos, it will now be required that your children either play in the kids room or stay in the lobby. Kids cannot  be on the floor during class times. Please remember that it is still the responsibility of the parent to supervise their child.

    Parents, please let us know if you have any further suggestions or needs for our kids space.

    Thank you all for your participating in making North Sound the best possible experience for everyone!

    Strength:

    Every 1:30 x 6 Sets

    2 Complexes of...

    1 Power Snatch + 1 Hang Squat Snatch

    Conditioning: 

    4 RFT

    Run 400m

    12 Overhead Squats (95/65)

    6/3 Muscle-Ups


  • Happy Friday!


    Strength:

    Every 3 Minutes x 5 Sets

    Deadlift

    10-8-6-4-2

    Conditioning: 

    AMRAP 12

    Run 200m

    6 Deadlift (275/185)

    1 Rope Climb

  • Happy Friday!

    Strength:

    Every 3 Minutes x 5 Sets

    Deadlift

    10-8-6-4-2

    Conditioning:

    AMRAP 12

    Run 200m

    6 Deadlift (275/185)

    1 Rope Climb

  • Please Sign Into to Classes!

    Hey guys! This is a reminder to sign yourself into the class you attend. You do not have to record any scores, but PLEASE make sure to sign in on wodify this week. Thank you for your cooperation!

    Strength:

    Every 1:30 x 6 Sets

    1 Snatch Complex

    1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats

    Conditioning:

    5 RFT 

    20 Wallball Shots (20/14)

    10 Power Cleans (135/95)

  • Max Rep Monday

    If you're not making this pain face, are you really trying hard enough? Love the effort from these guys!

    Strength:

    Conditioning:

    Alternating EMOM X 12

     for Max Reps of:

    1. Double-Unders

    2. Box Jumps (24/20)

    3. Push-Ups

    4. Rest



  • ALLLL the Overhead

    Some of our strong ladies working on those rope climbs yesterday!

    Strength:

    1 Snatch Complex 

    Every 1:30 x 8 Sets

    1 Power Snatch + 1 Hang Snatch + 1 Snatch

    Conditioning:

    For Time:

    18-15-12-9

    Overhead Squats (75/55)

    Hand Release Push-Ups

    *Rx+ SA DB OHS (50/35)


  • EMOM's

    Alicia loves those front squats!

    Strength:

    Alternating EMOM x 15

    1. 8 Push Press

    2. 8 Front Squats

    3. 1+ Rope Climbs

    Conditioning: 

    2 Rounds for Time:

    Row 500m

    0:30 second L-Sit

    30/20 Calories on AB

    0:30 second L-Sit

    100m KB Farmer Carry (53/35)

  • Happy National Running Day!


    Conditioning:

    "Nicole"

    AMRAP 20

    400m run

    Max Rep Pull-Ups

    Core:

    AMRAP 6

    20 Hollow Rocks

    0:20 sec Ring Plank

  • Happy National Running Day!


    Conditioning:

    "Nicole"

    AMRAP 20

    400m run

    Max Rep Pull-Ups

    Core:

    AMRAP 6

    20 Hollow Rocks

    0:20 sec Ring Plank

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