WORKOUT OF THE DAY STRENGTH:  Back Speed Squat- 5.5.5. across @ 75% of 5rm -Goal is to move the weight as fast as possible, shoot for 5 reps in 8-10 seconds  WOD:(Clown Pants) 10 OHS 300m Run x 5 Rds L1- 135/95 L2/M- 95/55 L3- B Squat, 200m run 15mins                                      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.Read more

     WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Decaf) 400m Run 30 Russian Swings 20 P Jerks 10 Burpees Over Bar x5 Rds L1- 400m, 70/ 53, 95/65 L2- 300m, 53/44, 75/55 L3- 300m, 35/25, 65/35 40min Cap                                      Read more

     WORKOUT OF THE DAY STRENGTH:  HSPU- 4 ME sets on 2min then 3-5 reps OTMEM for 12min total OR Strict Press- 5@95%, 3@100%.1.1.1@105-110% -all % based off of 5rm  WOD:(Latte) 30 D-unders 15 Pull-up 15 Wall Ball x 15min Amrap L1-CTB, 30/20 L2/M-BW, 20/14 L3-Aus. pl-up, 10/6 15min                                    Read more

   WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Double Trouble) Team of 2- 25 Wall Walks 50 TTB 100 Push-ups 200 Sit-ups 400m Tire Drag (45/25) 600m F Carry (53/35) 2000m Row 40min Cap                                  Read more