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: (Kettlebells, Pistols, Burpees… Oh MY!!) -with a partner-2000m/1500m Row, then any order (once you choose an exercise you have to finish) 100 KB swings 100 Pistols 100/ 80 Cals Bike100 Burpees Then 1000m/750m Row-50 KBs50 Pistols50/40 Cals bike50 burpees Individual Wod- 2000m/1500m Row, then50 KBs50 Pistols 50 Cals...Read More

WORKOUT OF THE DAY STRENGTH: Ring Dip 2 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 sec. Or Bench Press 8.8.8.8.8.8.8 building -If M-ups are there, do 1-2 Ring M-ups OTMEM x 10mins”...Read More

WORKOUT OF THE DAY STRENGTH:Snatch 5.5.5.5.5.5. building Or OHS 8.8.8.8.8.8.8 building WOD: (Mind over Matter) 10 Power Cleans50 Air Squatsx 4 Rds L1 (Rx)- 185/135L2/M (Scaled)- 135/95 40 squatsL3 (Scaled)- 95/55, 25 squats 12min CapRead More

WORKOUT OF THE DAY STRENGTH:L-sit Max effort Holds5 sets of ME (should be about 30sec version to start) on 2mins -L-sit-Chair Sit 10mins WOD:(Checkmate) 2min on/ 1min off, 1 round Bike KB/SB Get-upHollow RocksRow (Cals)Plank Then 1min on/1min off 1 roundBikeHollow RockSB/KB Get-upRow (Cals)Plank L1(Rx)- KB Get-ups- 53/35, GHD sit-ups vs. Hollows, weighted plankL2(Scaled)- KB...Read More

  WORKOUT OF THE DAY STRENGTH:Split Jerk 5.5.5.5.5.5.5. building or Strict Press 8.8.8.8.8.8.8.8 building WOD: (Press it out…) 10 Thrusters5/3 Ring M-ups 8 Rds 15min Cap L1(Rx)- 75/55L2 (Scaled)- 65/45, 10 Pull-upsL3(Scaled)- 45/25, 10 Jumping Pull-upsRead More

WORKOUT OF THE DAY STRENGTH:Clean 5.5.5.5.5.5.5 building Or Front Squat 8.8.8.8.8.8.8 building” WOD: (Never Miss A Monday ) “8min Amrap-40 D-unders5 DLs L1 (Rx) -315/225, L2 (Scaled)-225/155L3 (Scaled)-115/75, 8min”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: (And here we go…) 400m Run 20 burpees20 Box Jumps20 KB swings 20 wall balls 20 MB Sit-ups (use KB to anchor feet if needed) x 4 Rds L1 (Rx)- 400m run, 24/20″”, 53/35, 20/14#L2 (Scaled)- 300m run, 20/14″”, 44/26, 14/10#L3 (Sclaed)- 200m run, squat thrusts, 14/ plate,...Read More

WORKOUT OF THE DAY STRENGTH:3rm Split Jerk (Test#5) 16mins Or 5rm Strict Press WOD: (Fired up Friday!!!) “6 Power Jerks12 TTBs12 BB back rack Lunges x 5 rds L1 (Rx)- 155/105L2 (Scaled)- 115/80, KTEL3 (Scaled)- 75/45, knee raise, Bodyweight lunge 15min CapRead More