WODs

Wed, Mar 4

Fri, Mar 6, 2026 at 6:30pm SSC Open 26.2 Friday Night Lights
Fri, Mar 13, 2026 at 6:30pm SSC Open 26.3 FNL
Sat, Apr 4, 2026 at 9:00am Snatch Clinic - Ana Martin
8 Min EMOM - MBC - V UpsConcept Rower Bicep Curl ChallengeForge

8 Min EMOM - MBC - V Ups


(Reps, Rx+, Rx2)
8 Min EMOM

5 Medball Cleans
Max Effort Vups

RX: 20/14
RX+: 30/20
RX2: Abmat Situps

Planned: Wed,Mar4,2026 Mon,Jun2,2025 Mon,Jun3,2024 Thu,Oct19,2023 Wed,Apr26,2023 Wed,Oct19,2022 Tue,Sep6,2022 Thu,Jun2,2022 Thu,Oct14,2021 Mon,May3,2021
TodayAll Time

Gina Su105 Rx+
Justin C80 Rx+
Erica40 Rx+
Clayton Sdw scaled
Tim V40 Rx
CelineDW DW
Won87 Rx
Chelsea MDW DW
Danny35 Rx
Jes74 Rx
Stacy KDW DW
Lindsey WDW DW
Chase S76 Rx+
IdaliaDW DW
Sara Th53 Rx
Gracie38 10# mb
Stacie F118 Rx+
Morgan B50 Rx+
BillDW scaled
Shane Po52 Rx+
Sean86 Rx2
Hallie72 Rx+
Cody Wh35 Rx+
Jason z52 14lbs
Joshua Z75 Rx
Anthony105 Rx
Maggie JDW scaled
Piper50 Rx
Rachel Pe40 Rx
MarcDW scaled
Lindsay M46 Rx+
Maggie WDW scaled
Alyssa C96 Rx+
Clayton S 5:07pm


785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)