WORKOUT OF THE DAY STRENGTH: Snatch or OHS 2.2.2.2 @90% across Or Strict Strength DL 3.3.3.3 across, heavier then last week Superset with-L-sit hold ME between each set  WOD:(Hot Toddy) Row 1000m 100 Sit-ups Row 500m 50 Sit ups Row 250m 25 Sit-ups L1-rx L2/M- 800/80, 400/40,200,20 L3-600/60, 300/30,150/15 20min                                                      Read more

  WORKOUT OF THE DAY STRENGTH: Clean and Jerk 1 OTMEM @90% for 10min across Or- Strict Strength BB Rear Stepping Lunge (10 total steps) Superset with – Strict DB shoulder Press 10rm  WOD:(Eggnog Latte)    10 P Cleans 10/7 Push-ups 10min AMRAP L1-135/95, 10/7 dips L2/M-95/65, push-ups L3-10 KBs, knee push-ups 10min                                                Read more

  WORKOUT OF THE DAY STRENGTH: Thruster 10rm build over 12mins notes- you should build using sets of 3-5 reps, then when you are ready to “”try”” the 10rm go for it!  WOD:(Wrapping paper) Part 1 1min Drills 1-Wall Ball 2-KB Swing 3- Burpee 4-TTB 5-Rest L1- 20/14, 70/53, TTB L2/M- 14/10, 53/35, KTE L3- 10/6, 35/18, knee raise x 3 Rds (15mins) -Rest 4-5mins Part 2 Shuttle runs 1min on/ off x 5 Rds 10mins                                                  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 7am -8:45 am. Read more

  WORKOUT OF THE DAY STRENGTH: NONE  WOD:(Cookies and Milk) 800m run 40 burpees 40 Deadlifts 600m run 30 burpees 30 Hang Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Clusters (Squat clean thrusters) 200mrun 10 burpees 10 OHS L1-95/65 L2/M-75/55 L3-65/35Read more