WORKOUT OF THE DAY STRENGTH: Run 2-3 miles or Row 3-4k or A Bike 4-5 miles (20min Cap) WOD (Harvest Moon) Mobility Day 1. LX Ball- 1 min/ side (6mins total) -Shoulder blades -Glutes -Feet 2. Foam Roll- 1 min/ side (11mins) -Calves -Quads -Inner Thigh -IT Band -T-Spine -Lats 3. Lower Body Stretch- 1 min/ side (7mins) -Hip Flexor -Pigeon -Splits -Frog -Calves 4. Upper Body Stretch-1min/ side (8mins) -Banded Lats -Banded Pecs -Banded Internal rotation -Banded Posterior Delt/ Scap (35min)              Read more

  WORKOUT OF THE DAY STRENGTH: Front Squat 10rm (Re-TEST 2)    WOD (Beetlejuice) 1 Min Stations, 15sec Transition Row (Cals) Hollow Rocks DB F Squat Hover x 4 Rds 18mins L1- 45/30 L2- 30/20 L3- BW, knee hover                Read more

  WORKOUT OF THE DAY STRENGTH: Bench Press 10rm (Re-TEST 1) WOD (Dragon Whispers) 12min AMRAP  8 P Cleans 8 P Jerks 8 Pull-ups L1-135/95 L2/M-95/65 L3-65/45              Read more

  WORKOUT OF THE DAY STRENGTH: NONE HERO WOD (Whitten) Five rounds for time of: 22 Kettlebell swings, 70/53 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. L1- 70/53, 24/20, 400m, 20/14# L2/M- 53/35, 20/14, 300m, 14/10# L3- 35/18, Step-up, 200m, 10/6# 45min Cap            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