WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or do 18.3 Open gym hours are 7am -8:45 am. Read More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (For the Tacos!) Run 1 mile (5 laps) 80 A Squats 20 Power CJs Run 800m (2 and 1/2 laps) 60 A Squats 15 CJs Run 400m (1 lap+ turn) 40 A Squats 10 CJs Run 200m (1/2 lap) 20 A Squats 5 CJs L1- 135/95, 155/105, 185/125,...Read More

WORKOUT OF THE DAY STRENGTH: Shoulder Press 5.5.5.5.5 WOD: (Cultivate) OTMEM x 4 Rds min 1- 15 KBS min 2- 15 Box Jump min 3- 15 Pull-up min 4- 15 Push-ups Goal is to complete each exercise on first rd in 30-40 seconds if it takes you over 40 than cut back. L1- DL (istead of...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Too legit) Partner Wod- you can only “”work”” while your partner is “”holding”” Row 2000m- Wall sit hold 200 D-unders- Plank 3mile Bike- Farmers hold 10 Suicide Runs- OH Plate hold L1- Hold Plate (45/35) wall sit, hold plate for plank, 70/53 L2- 53/44 L3- 1500m, 400 singles/...Read More

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5.5.5 WOD: (Didn’t forget)  200m Sand Bag Run 10 SB Squat Cleans 10 SB Lunges x 15min AMRAP L1- 60/40 L2- 40/20 L3- no S run, 20 sb squat, bw lunge”Read More

WORKOUT OF THE DAY STRENGTH: Power Clean and Jerk 5.4.3.2.1  WOD: (Power) 400m Run 10 Push Jerks 10 Power Cleans 10 F Squats x 3 rds L1- 185/125 L2/M 115/80, 300m run L3- 75/55 16minRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (Done in seconds) 1min Drills Wall Balls ME Burpees Row Rest 2mins x 5 Rds L1- 4 rds total, replace WB with rd1-P Jerks, rd2- power cleans, rd3- Squat Cleans, rd4 DLs (155/105), replace burpees with HSPUs L2/M- 20/14 L3- 10/10, squat thrusts instead of burpeesRead More

WORKOUT OF THE DAY STRENGTH:  Power Snatch 3.3.3.3.3 building WOD: (Flute) 10 Power Snatches 10 Box Jumps 10 TTBs x 10min AMRAP L1- TTB, 30/24, 95/65 L2- Knee raise, 24/20, 75/55 L3- roll-ups, 14/ plate, 55/35    Read More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (Plantain) Team of 2- 7 min AMRAPs 3 min break- 1) person 1- Run 300m person 2-ME Push-ups 2) person 1- Run 300m person 2- MB Squat Cleans 3) person 1- run 300m person 2- ME V-upsRead More

WORKOUT OF THE DAY STRENGTH:  Deadlift 3.3.3.3. WOD: (Center) 10 DB Power Cleans 20 Cal/15 Cal Bike* 40 D-unders x 4 Rds * if bikes are busy, row instead. L1- 70/50 L2/M- 50/35, 15/12cal Bike, 1/2 D-unds L3- 25/15, 10/7 Cals, 40 singlesRead More