Tuesday’s WOD


Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

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W17: 3 Minutes (No Measure)

Every 30 seconds perform 10 Air Squats


Metcon (Time)


7 Rounds For Time:

15 Wall Balls 25/20# 10ft

15 GHD Sit-ups


7 Rounds For Time:

15 Wall Balls 20/14# 10ft

15 GHD Sit-ups or Ab-mat Sit ups


7 Rounds For Time:

10 Wall Balls 14/10# 9ft

10 Ab-mat Sit-ups


7 Rounds For Time:

7 Wall Balls 10/8# 8ft

7 Ab-mat Sit-ups
*Category 3 can be scaled down further & still use the same rep scheme.

*Category 4 can be scaled down further as well, including the rep scheme at the trainers discretion.


R2: Hammies/ Quads/ IT Band ROLL IT! (No Measure)



To hit trigger points in the hamstrings, extend your legs and place the roller under the hamstrings. Your body should be resting entirely on the roller underneath your legs. Use your arms to roll yourself forward and back.



For self-myofascial release of the quadriceps, flip over so that you’re face down, again supporting your weight on your forearms, and place the roller on the quadriceps. Use your arms to pull your body over the roller.

Iliotibial Band:


Athletes often blame the iliotibial band, a thick tendon that runs down the outside of each leg, for the pain they feel on their outer thigh anywhere from the top of the hip down to the knee. The natural solution is to foam-roller it, but because it’s just a tendon, the IT band does not have contractile properties; it transfers the tension it receives from the muscles that pull on it — the tensor fascia lata and gluteus medius, which we address below. If you are determined to roll your IT band, go easy with the pressure at first because it can be quite painful. Then focus on the muscles that actually affect the IT band.