WORKOUT OF THE DAY STRENGTH: NONE WOD: (Palmary) 1 Mile Run 50 Hollow Rocks 5 Rope Climbs 800m Run 50 V-ups 3 Rope Climbs 400m Run 50 Mt Climbers/ side 1 Rope Climb 35min Cap L1- 5 laps 2.5 lap/ 400m, rope climbs L2- 4 laps/ 2 laps/ 300m, 2 x sit to stands with...Read More

WORKOUT OF THE DAY STRENGTH: Hang 5 sec Negative x 5 reps, x 5 sets -Knee raise -KTE – St. leg Raise – TTB WOD: (Boustrophedon) Min 1- 12/10 Cals Bike Min 2- 20 KB Swings Min 3- 25 A Squats Min 4- Rest x 5 Rds L1-62/44 L2- 10/7 cals, 53/35, 20 squats L3- 8/5...Read More

WORKOUT OF THE DAY STRENGTH: Push Press 3.3.3.3.3 building or Split Jerk Complex 1 sec pause in bottom of Dip 1sec pause in the split/ catch 1sec pause at top x 3 Reps, x 5-7 sets build over 15mins WOD: (Furlong) 250/200m Row 20/15 Push-ups 20 Sit-ups x 15min AMRAP L1- 15/10 HSPUs, GHDSU L2- Toe...Read More

In the 2018 season, Peter was ranked 43 in the NorthEast and missed qualifying for Regionals by just a few spots.  2019 was HIS year! With his eye on regionals, Peter was more focused and determined than ever…..THEN came the announcement of BIG changes to the CrossFit Games in the 2019 season, which you can...Read More

WORKOUT OF THE DAY STRENGTH:Front Squat 3.3.3.3. building Or 3 reps of 3 Position Clean Complex- Pause at- 1- below knee 2- above knee 3- pockets 4- Full Clean from Floor build over 15mins WOD: (Valorous) 6 Thrusters 12 Pull-ups 24 D-unders 5 Rds L1- 135/95, CTB L2- 95/65, BW L3- 55/25, Jumping 14min CapRead More

EXP would like to THANK ALL of our EXP’r and those that have served their country.  From the bottom of our hearts, THANK YOU! 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: (Whitten Hero Wod) 22 KB Swings 22 Box Jumps 400m Run (or row) 22 Burpees 22 WBs x 5 Rds L1- 53/35, 24/20, 20/14 L2- 44/26, 20/14, 300m, 14/10 L3- 35/18, 14/ plate, 200m run, 10/6 45min Cap Dan Whitten | Age 28 | Grimes, Iowa Army Captain...Read More

WORKOUT OF THE DAY STRENGTH: Jerk Complex (Jerk Complex): 3 Strict Press+ 2 Push Press+ 1 Push Jerk Building over 15mins -when building, if strict press fails early, continue with 3 Push Press and 1 P Jerk until failure. WOD: (Press it!) 2.4.6.8.10…… B Squat TTB 10min AMRAP L1- 155/105, TTB L2- 115/80, KTE L3-95/55, knee...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Mulder & Scully) Team Wod 2000m Row 100 Wreck bag Lunges (60/40/20) 1500m Row 100/70 Cals on A Bike 1000m Row 35min CapRead More

WORKOUT OF THE DAY STRENGTH:  Clean Complex 5sec DL up 5sec DL down 1 Clean 3 F Squats Build over 15mins WOD: (Pinkman) 50 D-unders 20/15 Push-ups 10 DLs x 5 Rds 15min Cap L1- 275/ 185 L2- 225/135 L3- singles x 2, knee push-up, 135/85Read More