WORKOUT OF THE DAY: STRENGTH: Run 1.5-2 miles or Row 3-4k or Air Dyne 4-5 miles (18min Cap) WOD [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: Rear stepping Lunge 10.10.10 building WOD [Broccoli ] 15/12 Cal Row 30 Sit ups x 5 Rds L1- 30 sit-ups L2/M- 25 sit-ups L3- 20 sit-ups 15min                Read more

Congratulations to our Stephen Brown and his fiance Kerry Howard.   We wish you many years of wedding bliss! WORKOUT OF THE DAY: STRENGTH:Bench Press 10rm (TEST 2) WOD [Raspberry] Run 200m 15 P Jerks x 4 rds L1-115/80 L2/M-95/65 L3-150m, 65/35 12mins                        Read more

  WORKOUT OF THE DAY: STRENGTH: Front Squat (TEST 1) WOD [Pink] 8 Pull-ups 8 Box Jumps 8min AMRAP L1- CTB, 24/20 L2/M-BW, 20/14 L3-V-row, 14/plate 10min                  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