Workout of the Day (WOD)
Stay consistent and push your limits with our daily workouts, delivered straight from Wodify. Check back each day to see what’s programmed and prepare to give it your best.
CrossFit - Wed, Jun 3
Today - Wednesday, June 3, 2026
Warm-up
A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-3 x 3-point child's pose
-2 x downward dog to sphinx
-2 x downward dog to world's greatest
-2 x downward dog to pigeon
-10/10 x weighted shoulder circles (2 x 2.5lb plates)
B. Coaches Choice - Activation and/or Drills
OR
B. 1 set w. 2 x 2.5lb plates:
-10 x scap T's
-10 x scap Y's
-10 x scap W's
-10 x scap angel's
Gymnastics - Handstand Progressions 1.0
1. Handstand Holds/Freestanding HS Holds
-Handstand kick-ups, against wall
-Handstand kick-ups against wall (with space), focusing on balancing off wall
2. Handstand Walk Progression 1:
-Handstand kick-ups against wall, into alternating hand lifts or shoulder taps
3. Handstand Walk Progression 2:
-Kicking up to HS (2ft from wall) and HS walking until you meet the wall)
In the Belly of the Beast
EMOM x 12 minutes (3 rounds):
1. 12/15 calorie echo bike
2. 4 wall-walks (Rx+: 3 wall walks + 5 wall-facing strict HSPU)
3. 15 double DB bench press (2 x 35/50#)
4. REST
Visiting Auxiliary?
Drop in for a workout and experience our training community first-hand. Reserve your spot and get ready to move.
Successfully completed rounds (9 being max).