WORKOUT OF THE DAY STRENGTH: Shoulder Press10.8.6.4.2 building to 80% with speed (no pause in reps, move fast from the bottom to the top as if you are punching with the weight), no more.    WOD: (Honeydew) 8min AMRAP 1.2.3.4.5…ascending ladder of- ThrusterBurpee Rx- 135/95S1- 95/65S2-65/35 8minRead More

WORKOUT OF THE  STRENGTH:  Back Squat10.8.6.4.2 building to 80% with speed (no pause in reps, move fast from the bottom to the top as if you are jumping with the weight), no more.  WOD: (Moving on up ) 600m Run (4min cap)36 Toes To Bars36 Kettle Bell Swings400m Run24 TTBs24 KB Swings200m Run12 TTBs12 KBS...Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Black & Decker) partner Wod- with 1 bar- 4 laps alternating80 Thrusters3 laps Alternating120 Hang Power Cleans2 Laps Alternating160 Push-ups1 Lap (200m Split)200 DLs Rx- 95/65S1-75/55S2- Row 1000/750/500/250m, 65/35, knee push-ups 40minsRead More

WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Rayovac) 5 Squat Snatches10 Pull-ups 10min AMRAP L1- 155/105, CTBL2/M- 95/65 L3- 2 x Overhead squats @ 65/45, Banded or jumpingRead More

WORKOUT OF THE DAY STRENGTH:”Clean Complex- From the Floor- Pull bar to the knees- 3 sec pause at the knees, then finish power clean+ 1 more power clean+ 1 Squat Clean, x 8 sets on 90 seconds” WOD: (Cleaning Station) “Stations: On 5mins 0-5mins- 50 Box jumps5-10min- 1000m/750m Row (goal is sub 4)10-15min- 1 Mile/...Read More

WORKOUT OF THE DAY STRENGTH: Pull-ups, 2 sets of Max Effort Reps on 2mins, then @min 4, 2-4 pull-ups at a 3-3-3 Tempo for another 6 sets (10-12mins)3-3-3 Tempo = 3 secs up, 3 secs at top, 3 secs at down  WOD:(Swing it!) 30-20-10 400m RunKettlebell SwingKettlebell Goblet Lunge Rx- 80/62S1- , 300m Run, 53/35S2-...Read More

  WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps)   WOD: (Pomelo) “2min AMRAP, 1min rest-1- Hand stand push ups/ Push-ups2- Row (Cals)3- Sit-upsx 2 Rds 17mins Rx- HSPUs, GHDsS1- Push-ups, pvc Sit-upsS2- knee push-ups, sit-ups”  Read More

WORKOUT OF THE  STRENGTH: Deadlift, 3-4 warm-up sets then 90% of 1rm 5 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Hanging with Mups ) “10 Hang Squat Cleans10/7 M-ups/ 20 Pull-ups60 D-unders x 3 Rds Rx- 185/135, M-upS1- 135/95, Pull-upsS2- 65/35, Jumping, Singles x 2 16min Cap”Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More