Category Archives: Workout Anywhere of The Day

Workout Anywhere Of The Day (WOAD) is the daily workout for Workout Anywhere members and inspired by their Spokane boot camp. To best maximize this training option, please complete the Jump Start Course and one of the Daily/Weekly trainers. Doing this will give you a better understanding of our exercise database and better prepare you for the WOAD fitness level (intermediate to advanced training options).

Flashback Friday Workout

Fit Friday - Workout Anywhere of The Day

Good Fit Friday! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (Off): 3) Metabolic Circuit (20 min time cap):  See if…

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R & R

Throwback Thursday - Workout Anywhere

Hard work pays off. You’ve earned a rest day. Enjoy it, because you’re worth it! Coach Justin

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One of Your Favorite Routines w/ A BIG Twist!

Workout Anywhere Wednesday

Hi Team! Be sure to read the details below, because this is going to be a fun, sweaty workout! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (OFF) 3) Metabolic Circuit (50 Rep Chipper Challenge): Complete each exercise in order and do your best to…

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Turn it Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! That is all. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit: 4 sets of 1 minute on, 1 minute off intervals: Jumping Jacks Mt. Climbers Burpees Box Jumps or Step Ups 3) Four Core (4 min): Four Minute Total Core 4)…

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The Highly Motivated Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Today’s an extra special way to kickoff the week! Finish this workout with a partner, or take on the challenge solo. Either way works! Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit (Optional Today) If you’re low on time, just head right into the 100 Rep Challenge Squats (3×8)…

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Fitness Friday Finisher

Fit Friday - Workout Anywhere of The Day

Fit Friday is here, and today’s workout is straight from the whiteboard of our boot camp. Jump to the Workout Details to get started on this Friday Finisher workout! Instructions For a quick overview of the Workout Anywhere of The Day, please read this post: Workout Anywhere of The Day Info . With that said, it’s time to…

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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Good job this week! You’ve earned a rest or repeat day of your favorite lesson! If you particularly liked a lesson from this week, repeat it. Or, take a rest day. You’re worth it. Keep up the great work! Coach

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team, It’s time for a partner fitness challenge to mix things up and make exercise fun. Can’t find a partner? No problem. Details are below. Details are below Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 (same as last week, but see if you…

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Core & Cardio

Turn It Up Tuesday - Workout Anywhere of The Day

Good Turn It Up Tuesday! Go through our favorite warm-up, and then go out for a run, bike ride, hike or any aerobic activity (45 min or more). Then, perform a minute of:  Toe touch crunches  Double Crunches  Super mans Bird Pointers  Finish with a 10 minute stretch & foam roller session. Great job today!…

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Motivation Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Today’s workout will scare the calories right out of you! 😉 Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer) 2) Strength Phase (15 min): 3 sets of 5 (heavier than last week)  Goblet Squats or Back Squats…

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Fit Friday Fit Challenge

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Team! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3×8):  Walking Lunges or Step Ups per leg Monster Walks Bird Feeders 3) Metabolic Circuit (20 min…

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R&R

Throwback Thursday - Workout Anywhere

You’ve earned a rest day. Either rest, or go through our favorite warm-up, and then stretch + foam roll for 12 minutes. Great job this week! Justin

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Good Workout Anywhere Wednesday! It’s time for a good upper body, core and conditioning workout. Let’s go!! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 8 DB Chest Press Australian Pull-Ups Band Pull-Aparts DB Rows 3) Metabolic Circuit (12 Min…

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Turn It Up Tuesday is Back!

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! That is all. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit (20-30 min (or more)): Finisher Circuit! 6 circuits for time (your time is your score) 2 flights of stairs (don’t have access to stairs? Perform running high knees for 20…

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Monday Motivation Workout

Monday Workout Anywhere of The Day Lesson-O

Hi Team, Today is a total body circuit to kickoff the week right! Also, we will be testing your baseline this week, to gauge your fitness level, and track improvement through the next several weeks. Workout Details: 1) Warm Up (5-10 min): Go Through the >>>[New] Dynamic Warm Up <<< 2) Strength (OFF): 3) Metabolic Circuit (30 min): …

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Fit Friday Finisher

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Team! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (Off):  3) Metabolic Circuit (complete 50 reps of all. If you’re feeling sore, go with 25 reps):  Start Run or walk .5 mile Wall Ball Shots Push-Ups Sit to Stand or Step Ups (per leg) High Knees Australian…

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Recovery Training 

Throwback Thursday - Workout Anywhere

Good morning!  You’ve earned a recovery day. Go through our favorite warm-up, then cycle through your favorite stretches and foam rolling exercises for 15 minutes. Your body will appreciate it!  Have a great day! 👍🏻 

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team! Upper body strength, followed by a fun, new medicine ball workout! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer) 2) Strength Phase (15 min): 12, 10, 8, 6, 6 (start light, and see what weight you can…

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Core & Cardio Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Conditioning (20-30 min or more. Make the most of the weather.): Finisher Circuit!   Run, bike, hike, swim or row for at least 20 minutes. You’re worth it! 3) Four Core (4 min): Four Minute Total Core…

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Murph Memorial Day Workout

CrossFit From Home Workout

Good Morning Team! If you’re up for a big fitness challenge, and interested in taking on the official Memorial Day Workout, then this is for you. It’s called Murph, and it’s in honor of Lt. Michael Murphy (the Navy Seal from Lone Survivor). Let’s warm-up with our favorite dynamic warm-up, and proceed with Murph. There’s…

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