WORKOUT OF THE DAY STRENGTH:Dip 2 ME Sets, then find your 1rm weighted matadore dip over the next 6-8mins** If ME Ring Dip number is under 10 reps, contintue with ME Dips on 2mins x 5 rds, do not add weight. Or Bench Press 5.4.3.2.1.1.1   WOD: (On the run) 300m Run10/7 Muscle-ups15 Deadliftsx 4 Rds Rx- 275/185Scaled 1/ Masters- 20 Pull-ups, 205/145Scaled 2- 200m Run, 20 Jumping Pull-ups, 135/95 15minsRead more

  WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1.1.1 Or OHS 5.4.3.2.1.1.1   WOD: (Settle In) 20 Kettlebell Snatches (anyway, 10 reps per arm)25 Goblet Squats30 Sit-ups x 12min AMRAP Rx- 70/53, GHDsScaled 1/ Masters -53/35Scaled 2- 35/18 or DB Alt. Snatches (25/15), Ait Squats, 20 sit-ups  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 8am-10am.Read more

 WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double Trouble) Team of 2-Run 800m (4min Cap) while Partner does 160 Double -unders, then switchThenRun 800m While Partner does 80 Sit-ups , then switchThenRun 800m While Partner does 40 Box Jump’s, then switchThenRun 800m While Partner does 8 Rope Climbs (or 40 V-rows) L1 (Rx)- run 800m, D-unders, Sit-ups, 30/24 Box Jumps, RopesL2(Scaled)- Run 600m, 1/2 D-unders, 24/20 box jumps, 2 x sit-to stands on ropesL3(Scaled)- run 400m, singles x 2 (or row 600-800m), Step-ups 24/20″”, 40 Ring Rows Read more