WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Melton) Partner Wod- 400m OH Plate Carry (45/25) 40 Burpees 400m  F Carry (53/35) 60 Plate Thrusters (45/25) 400m  MB Run (20/14) 80 DB C&Js (40/30) 400m MB Run 60 Plate Thrusters 400m F Carry 40 Burpees 400m  OH Plate Carry 45min Cap **REMINDER- OPEN GYM IS FROM 7:30-8:30AM TOMORROW**                              Read more

    WORKOUT OF THE DAY STRENGTH: Push Jerk 5.5.5.5. Across or P Press 5.5.5.5. Across   WOD:(Gomez) 21-15-9 TTB DL Hand Release Push-ups 10min Cap L1-225/155, TTB L2/M-155/105, KTE, incline P-up L3-95/65, Knee Raise, Knee  P-up                                Read more

    WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Hartfield) Team of 2- Run 800m  (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40 V-rows)                                 Read more

    WORKOUT OF THE DAY STRENGTH: 3 position clean- high hang, hang, full; build  as heavy as possible or F Squat 5.5.5.5. across   WOD:(Tillow) 10 F Squats 10 Push Jerks 10 Lateral Bar hops (L+R=1) x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35                                  Read more

  WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench 8.8.8.8. Across, heavier then last week   WOD:(Blueberry Lemonade)  On 3 Minutes: 200m Run 15 Burpees x 5 Rds -record splits for each interval, rest remaining time 15mins L1- 15/ 200m L2/M-12/200m L3-10/ 150m                              Read more