WORKOUT OF THE DAY STRENGTH: Back Squat 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm  WOD:(Dragon) 15min Amrap- 10/7 push-ups 10 KB Swings 10 KB Goblet squat cleans L1- Dip, 53/35 L2/M- 44/26 L3- 35/ 18                                          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:    WOD:(Fraser) Team Wod 100 DLs 100 Push Jerks 100 B Squats 100 Hang Power cleans -OTMEM both do 3 burpees L1-95/65 L2/M-75/55 L3-65/35                                Read more

   WORKOUT OF THE DAY STRENGTH:  HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm)  WOD:(Duarte)  8 Dips/ Push-ups (same version as Elizabeth) 10 Alt Pistols/ wt/ Lunges 12 Pull ups 24 D-unders 14min AMRAP L1- dip, pistol, CTB L2/M- dip, Alt. wt lunge (DBs 40/30) L3- push-up, bw lunge, Aust. Pull-ups, singles x 2                                      Read more

     WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Day) Teams of 2 1 mile run (alt laps) 100 KB 100 Box Js 100 Cals A Bike 100 burpees 100 MB toss Alt Sit-ups 40min Cap                              Read more