Latest Workouts

22 Min
The Kitchen Sink

Today's routine has everything...including the kitchen sink. You name it, we're stretching it! Close out your week with this full body focus and get ready to tackle tomorrow with everything you have!

  • Child’s Pose
  • Puppy Dog
  • Archer in Saddle
  • Frog
  • Seal
  • Lizard
  • Happy Baby
  • Internal Supine Twist
19 Min
Let the Dogs Out

Spend today with Dusty and his pup Kip at the amazing new home of DogTown CrossFit, and get ready to breathe! Counted breathing will help keep you focused as you let loose on your ankles, achilles, calves, hips, hamstrings, lower back, and shoulders.

  • Child’s Pose with Shoulders
  • Low Dragon
  • Extended Arm Lizard
  • Low Dragon
  • Extended Arm Lizard
  • Seated Forward Fold
25 Min
Patient Endurance

Just like with anything worth working for, there is no rushing your ROMWOD if you are looking for results. Take the time today to get a full body ROM with stretches for your quads, groin, hamstrings, hips, IT band, shoulders, upper and lower back.

  • Standing Straddle
  • Puppy Dog
  • Bound Angle
  • Seated Straddle
  • Cross Shin Eagle
  • Half Frog
  • Half Saddle
  • Half Frog
  • Half Saddle
22 Min
Head to Toe

The name says it all. Today's routine is a full body ROM with lots of attention being paid to those shoulders for the first time this week. You are also going to work on your ankles, achilles, calves, hamstrings, hips, IT band, upper and lower back, and quads.

  • Low Dragon
  • Pigeon
  • Low Dragon
  • Pigeon
  • Twisted Cross
  • Eagle in Saddle
  • Archer in Saddle
  • Half Saddle
21 Min
MayDay

Today is the last day of May, and this routine will close out the month with a bang! With just a few poses, you will hit your calves, hamstrings, hips, groin, IT band, and lower back. Settle in, breathe deep, and ROM your way into summer!

  • Extended Arm Lizard
  • Twisted Lizard
  • Extended Arm Lizard
  • Twisted Lizard
  • Half Front Split
  • Fragon
  • Half Front Split
  • Fragon
21 Min
Memorial Day Thanks

Today we thank and honor all of the men and women who serve our country! Today's routine is focused entirely on the lower body with counted breathing to keep you focused and in the zone. Spend time stretching the hips, hamstrings, groin, and lower back.

  • Dragon
  • Lizard
  • Dragon
  • Lizard
  • Sumo Squat
  • Seated Straddle
20 Min
Ground Yourself

When you ROM you get to know the ground, but today, think about grounding yourself. Get settled, be still, focus on every sensation, breathe deep, clear your mind, and connect with everything your body is feeling and telling you. This routine is all about the lower body with a focus on the hips, hams, ankles, calves, achilles, and quads. Daniel will count your breathing for you, so take advantage of that tool and get grounded!

  • Child’s Pose with Shoulders
  • Saddle
  • Dragon
  • Low Dragon
  • Dragon
  • Low Dragon
20 Min
Amphibian

Frog is at the center of today's ROM for your hamstrings, groin, hips, IT band, and lower back. This one is intense, so settle in, calm your breathing, and go amphibian!

  • Seated Forward Fold
  • Half Seated Frog
  • Fragon
  • Half Seated Frog
  • Fragon
  • Frog
20 Min
Dial It In

Dial it in with your breathing today. This is a fundamental part of ROMWOD and dialing it in will change your ROM game and your training. While you work on your breath, you will also get a great stretch for your calves, hamstrings, hips, IT band, quads, and shoulders.

  • Child’s Pose with Shoulders
  • Down Dog
  • Standing Forward Fold With Interlace Fingers
  • Extended ArmLizard
  • Lizard
  • Extended Arm Lizard
  • Lizard
  • Saddle
17 Min
Stand Up For Your ROM

Get through the first 4 minutes of this one, and then it's all down hill from there. After a very long standing straddle, we will get back on the floor for some quick supine work for your hips, hamstrings, IT band, groin, and lower back.

  • Standing Straddle
  • Single Leg Forward Bend
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Supine Lizard
  • Supine Pigeon
22 Min
Let’s Do Lizards

Everything is awesome at Deuce, and today's routine is no different! We have lots of lizards in store. Why? Because as the Voice of ROM would say, "They are potent and important." This fundamental pose will be repeated several times along with stretches for your calves, hamstrings, groin, hips, quads,shoulders, and lower back.

  • Seal/Sphinx
  • Shoulder Circles in Saddle
  • Lizard
  • Half Front Split
  • Lizard
  • Half Front Split
  • Lizard
  • Seated Straddle
22 Min
Not So Easy But Good

Start your week and start this routine with a good but confronting pose! Take your time to get into it and take your time enjoy the benefits of today's routine for your hips, IT band, hamstrings, groin, upper and lower back, with just a touch of shoulders at the end. Happy Monday Everyone!

  • Twisted Lizard
  • Pigeon
  • Twisted Lizard
  • Pigeon
  • Seated Straddle
  • Sumo Squat
  • Cross Shin Archer
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