WORKOUT OF THE DAY STRENGTH: DeadLift3-4 warm-up sets, then 3 sets of 5 reps @ 80-85% of 1rm, + 1 set for Max Reps Note Max reps in your comments WOD: (Dragging) “6min AMRAPs, 2min rest AMRAP 11- 10/7 Cals Row15/ 10 HSPUs (15/12 Push-ups) AMRAP 22- 10/7 Cal Bike- 20 Plyo Lunges Rx- 10/7...Read More

WORKOUT OF THE DAY STRENGTH: Strict Pull-ups2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 WOD:(Boxing it) 30-20-10 of- Box JumpPull-up2 X Sit-up 14min Cap Rx-30/24, CTB, GHD (same #)S1-24/20, BW, Sit-upS2-20/14 step-up,...Read More

  WORKOUT OF THE DAY STRENGTH: Shoulder Press3 -4 warm-up sets, then 3 sets of 5 reps @ @ 80% of 1rm, + 1 set for Max Reps Note Max reps in your comments   WOD: (Excuse my burpee) 1.1.1.2.2.2.3.3.3.4.4.4…of- Burpee Power CleanPush Jerk Rx-185/125S1-135/85S2-95/55 10min AMRAP  Read More

WORKOUT OF THE  STRENGTH: Back Squat3-4 warm-up sets, then 3 sets of 5 reps @ 80-85%% of 1rm, + 1 set for Max Reps at 80-85% of 1rm, goal is 6-10 reps) Note Max reps in your comments” WOD: (Stepping up to the bar) Run 400m12/8 Bar M-ups20 Back Squatsx 3 rds 15min Cap Rx-135/95S1-...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: (Eric Olsen) 5 Hang Cleans5 Front Squats5 Box Jumps50 D-undersx 7 Rounds Rx- 155/105, 30/24″”S1- 135/95, 24/20″”, Singles x 2S2- 95/55, 20/14″”, 15/11 cals”  Read More

WORKOUT OF THE DAY STRENGTH: 2 Power Snatches OTMEM x 10mins WOD: (And then,…..) Run 800 M (8min Cap) Then in any order:100 Wall Balls80 Push-ups60 Pull-ups 20min Cap Rx-20/14 to 10′, chipper S1-run 3 laps, 80 WB 14/10#, 60 Push upsS2- run 1.5 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups, ring rows ...Read More

WORKOUT OF THE DAY STRENGTH: A- Max 1min weighted Plank B- 4 Way Monster Walks Superset x 3 sets and a 4th set of planks WOD: (The A-Team) 3 person Team 5,000m RowMax Sit-upsTire Drag 150m -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.)...Read More

WORKOUT OF THE DAY STRENGTH: Thruster  7 x 3rm WOD:(Thrust it) 8 Thrusters8 Burpees over Bar16 DLs8min AMRAP Rx- 155/105S1- 115/80S2-75/35Read More

WORKOUT OF THE DAY STRENGTH: Strict Pull-up Test Best out of 3 attempts on 2mins, (then 2 more sets for working sets) WOD: (Helen) 400m Run21 KBs12 Pull-ups x 3 Rds Rx- 400m Run, 53/35, pull-upsS1- 300m Run, 44/26, bandedS2- 200m Run or Row, 35/18, JumpingRead More