WORKOUT OF THE DAY STRENGTH: NONE WOD (Tommy Bahama) Partner Wod 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Suicide runs, 5 cones (2 per person) Row 500m AFTER each task (250m/partner) break up the Tasks any order                      ...Read More

Congratulations to all those who PR’d this past Saturday!  WORKOUT OF THE DAY STRENGTH: 3rm Clean (Full), touch and go (Test#4) WOD (Ascent) 3 squat cleans (75% of 3rm) 6 burpees x 6min amrap  Read More

  WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Matadore/ Jerk Boxes -Ring Support Hold or -Close Grip (wrists touching ribs) 3rm Bench WOD (Diggs) Run 5k (Test#3) Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap * if non-impact, row...Read More

  WORKOUT OF THE DAY STRENGTH: 3rm Snatch(Full), touch and go (Test#1) or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test *if no OHS of Snatch, 3rm B Squat WOD (Wind River) 10 Pull-ups 20 sit ups 6 Rds L1- CTB L2-BW L3-V-row (12min 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.Read More

Good luck to all our EXP athletes competing in our internal comp.   Please remember there are no classes for Saturday.   Please see the information below regarding our comp details.   Comp details Athletes please arrive no later than 7:15am for this Saturday’s Internal Comp. Teams are encouraged to bring a crafty team name...Read More

  WORKOUT OF THE DAY STRENGTH: DL10rm (Re-TEST 3) WOD (Cindy) (Re-TEST 4) 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees                  Read More

  WORKOUT OF THE DAY STRENGTH: Run 2-3 miles or Row 3-4k or A Bike 4-5 miles (20min Cap) WOD (Harvest Moon) Mobility Day 1. LX Ball- 1 min/ side (6mins total) -Shoulder blades -Glutes -Feet 2. Foam Roll- 1 min/ side (11mins) -Calves -Quads -Inner Thigh -IT Band -T-Spine -Lats 3. Lower Body Stretch- 1...Read More

  WORKOUT OF THE DAY STRENGTH: Front Squat 10rm (Re-TEST 2)    WOD (Beetlejuice) 1 Min Stations, 15sec Transition Row (Cals) Hollow Rocks DB F Squat Hover x 4 Rds 18mins L1- 45/30 L2- 30/20 L3- BW, knee hover                Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 10rm (Re-TEST 1) WOD (Dragon Whispers) 12min AMRAP  8 P Cleans 8 P Jerks 8 Pull-ups L1-135/95 L2/M-95/65 L3-65/45              Read More