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 - Fri, Nov 20
Upcoming - Friday, November 20, 2026
Warm-up
A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-5 x cat/cows
-3/3 x rotational cat/cows
-5/5 x straight leg hip circles, from half tabletop position
-5 x inchworm w/ push ups
-10 x lateral lunges
-10 x cossack squats/lunges
B. Coaches Choice - Activation and/or Drills
OR
B. 1 set:
-7 x air squats, with narrow feet
-7 x good mornings, with narrow feet
-7 x air squats, with feet shoulder width
-7 x good mornings, with feet shoulder width
-7 x air squats, with wide feet (sumo stance)
-7 x good mornings, with wide feet (sumo stance)
Metcon
For Time - 14 Minute Time Cap:
80-70-60-50-40
-double unders
12-10-8-6-4
-barbell back-rack alternating step-forward lunges (bar taken from the ground)
Rx:
110/165#
Visiting Auxiliary?
Drop in for a workout and experience our training community first-hand. Reserve your spot and get ready to move.
Workout is completed as;
-80 double unders
-12 BR step-forward lunges
-70 double unders
-10 BR step-forward lunges
-60 double unders
-8 BR step-forward lunges
….