WORKOUT OF THE DAY Strength: Power Snatch 5.4.3.2.1Or  5.5.5.5.5 WOD: (Up and away) 7 CTBs11 Box Jumps15 V-ups x 6 Rds L1- 3/2 M-ups (rings), 30/20L2- CTB, 24/20L3- Jump CTB, 20/14 15min CapRead More

WORKOUT OF THE DAY STRENGTH:  Bench Press 5.4.3.2.1 building Or Bench Press 5.5.5.5.5 building WOD: (Century) Partner Wod 100 Cal Row 100 Dips 100 Cal Bike 100 Push-ups Individual Wod- 50 Cal Row 30 Dips 50 Cal Bike 50 Push-ups 25 Cal Row 15 Dips 25 Cal Bike 25 Push-ups L1- ring/ Matadore Dips, Toe Push-ups L2-...Read More

WORKOUT OF THE DAY STRENGTH: Back Squat 5.4.3.2.1 building Or Back Squat 5.5.5.5.5 building WOD: (Beat the clock) 10 Hang Squat Cleans30 D-unders 10min AMRAP L1- 95/65L2- 75/55, 1/2 attemptsL3- 55/35, 2 x singles 10mins Group MobilityRead More

  WORKOUT OF THE DAY STRENGTH:  Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x...Read More

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1.1.1.   Or    OHS 5.5.5.5.5.5 WOD (Opens 18.2) For Time (12min Cap) 1-2-3-4-5-6-7-8-9-10 DB squats Burpee over DBs* L1- 50/35, “Bar”facing burpees L2- 35/20, Burpee over 1 DB L3- 20/12, squat thrust in place. 12min CapRead 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: (Picking it up and putting it down.) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B SquatFloor Bench PressDLTeam chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000L2/M- M-15,000, F-12,000L3-M-10,000,...Read More

WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Opens WOD 13.4) 7min AMRAP  3 Clean and Jerks3 Toes To Bars6 CJs6 TTBs9 CJs9 TTBs Continue with 12,15,18 Reps …..until the 7min mark at the 10min Mark15 BB Bicep Curls on 2mins with Mobility between x 3 sets 16mins  Read More

WORKOUT OF THE DAY STRENGTH:  Box Squat 3.3.3.3.3 buiilding Superset with 4 way Monster Walks (15 steps forwards 15 steps backwards) 15 steps L 15 steps R) WOD: ( Boxing with the Champ) 2min Drills Row Burpee Air Squat Rest x 3 Rds 24minsRead More

WORKOUT OF THE DAY STRENGTH: Split Jerk 3.3.3.3.3 building Superset with 12 Band pull-aparts for 5 sets between each round WOD: (Jumping Beans) 5 Power Jerks10 Box Jumps20 Sit-upsx 5 Rds L1- 185/125, 30/24, 15 GHDsL2- 135/95, 24/20, Sit-upsL3- 95/55, 20/14 15min CapRead More