WORKOUT OF THE DAY STRENGTH: NONE WOD: (Great Dane) Partner Wod- 2x 150m Walking Lunge while other does ME KBS 2x 300m Sandbag carry (60/40) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner bikes ME Cals -Score is overall time minus total reps (in sec) of KB+Cals (row)+Cals (Bike) 40min...Read More

4th of July SCHEDULE: All morning classes & Nooners (5:15, 6:30, 8:00 & 9:15AM, Noon) are ON! Evening classes (4:00, 5:15 & 6:30pm) are CANCELLED! Enjoy the holiday!   WORKOUT OF THE DAY STRENGTH: Power Clean 1.1.1.1.1 building WOD: (7/4/1776) 7 Rounds of: 4 Power Cleans 17 Push-ups then immediately after the 7 rounds do, 76...Read More

****4th of July SCHEDULE: All morning classes & Nooners (5:15, 6:30, 8:00 & 9:15AM, Noon) are ON! Evening classes (4:00, 5:15 & 6:30pm) are CANCELLED! Enjoy the holiday!   WORKOUT OF THE DAY STRENGTH:  HSPUs, x ME or Strict Press 10.10.10.10.10. WOD: (Dalmation) 20min AMRAP 200m Run 10 Burpees 20 DB Alt Snatches 40 Sit-ups L1-...Read More

WORKOUT OF THE DAY STRENGTH: Back stepping Lunge 10 alt steps   WOD: (Poodle) 7 F Squats 10 Pull-ups x 5 Rds L1- 185, 135, CTBs L2- 135, 95 L3- 75/55, jumpingRead 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 7am -8:45 am. Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Filthy Fifty) 50 Box Js (24/20) 50 Jumping pull-ups 50 KBS (35/26) 50 Walking lunges 50 Knees to Elbows 50 P Presses (45/35) 50 Good mornings 50 Wall Balls (20/14) 50 Burpees 50 D-undersRead More

WORKOUT OF THE DAY STRENGTH: Box Squats 5.5.5.5. building WOD: (Daisy) 800m Run (2.5 laps) 20 Power snatches 600m Run (2 laps) 15 Power snatches 400m Run 10 Power Snatches 18min Cap L1- 115/80 L2/M- 95/65, run 600m, 400m, 300m, 200m L3- 65/35, run 400m, 300m, 200m, 150mRead More

WORKOUT OF THE DAY STRENGTH: NONE  WOD: (DayLily) Team wod Alt rounds, for 20 rounds- 10/7 Cals on bike 10 TTB 10 Thrusters -athelte must complete a full round before thier partner starts the next round. L1- 75/55 L2- 8 reps of everything, 65/45, KTE L3- 6 reps of everything, 65/35, knee raiseRead More

WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5 across WOD: (Sunflowers) 15min AMRAP 10 KBs 15/12 Push-ups 30 D-unders L1- 70/53, Dip, D-under L2- 53/35, incline P-up, 2 x singles L3- 35/18, knee, 2 x singleRead More

WORKOUT OF THE DAY STRENGTH: DB Step-ups 6/ side x 5 sets WOD: (Rose Petals) 25-20-15-10-5 MB Squat Clean Pull-up L1- 30/20 L2- 20/14 L3- 14/10 Core Work at the 15min mark- 10 Leg Lifts 10 Russian Twists 10 Sit-ups 10 Bicycle Crunches/ side x 4 rds, 1min rest between rounds.Read More