REMINDER: 3 Apr 13


Please remember there will NOT be a 0615 or 0715 WOD tomorrow morning (Wednesday, 3 April). All Warriors will meet up at the base theater at 0630 to run the obstacle course.  

0715 On-ramp will continue as planned.

– Coach DAnimal

WOD: 1 Apr 13

Review Skill: Front Squats

New Skill: Box Squat


Front Squat – complete first 2 reps at 60% weight, rest 10 – 15 seconds, complete first 2 reps at 80% weight, rest 1 to 2 minutes and then repeat

2, 2, 2, 2, 2, 2 – work at 60% of Back Squat 1 Rep Max
2, 2, 2, 2, 2, 2 – work at 80% of Back Squat 1 Rep Max


3 sets of 15 GHD Situps

Schedule Changes


You’ll notice a couple additions and subtractions in our schedule over the couple weeks.

  1. Next week (1 Apr-5 Apr) there will be a skills development and mini-WOD class taught at the same time at the on-ramp (0715).   We’ll only be able to take a limited number of people but we will work on some of the Olympic lifts (with no weight), handstands, double-unders, Kettlebell movements and other skills to help your development as an athlete.   We’ll do a WOD but since equipment is limited to the on-ramp, we’ll be doing mostly body weight.
  2. Wednesday, 3 April will be the Warrior Run and Obsticle Course.   If your signed up for either of the morning classes (0615 WOD or 0715 Skillz+mini-WOD), please meet up at the base theater at 0700.   The course will take approximately 45 minutes to complete. On-ramp will still take place at 0715 in the WTC gym.
  3. Starting 15 April, we will no longer be offing classes at 1730 on Mondays and Fridays.   The WODs will still be available Tuesday through Thursday at 1730.

Comments or questions please contact Coach Dan at

– Coach DAnimal