WORKOUT OF THE DAY STRENGTH:Hang Clean 3.3.3.3.3.3.3 building Or Front Squat 3.3.3.3.3.3.3 building WOD:(Wonder of the Double Under) 80 Double-unders40 BB Back Rack Lunges (L+R=2)80 D-unders40 power cleans80 D-unders L1 (Rx)-D-und, 135/95L2 (Scale)-D-und, 95/65L3 (Scale)-Singles x 2 or Bike 20/15 cals instead of JR, 75/35 10min CapRead more

  WORKOUT OF THE DAY STRENGTH: Ring Dip 3 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 2-2-2 tempo* * Tempo= 2-2-2 means down for 2sec, pause at bottom for 2sec, hold at top for 2 sec. Or Bench Press 3.3.3.3.3.3.3. building -If M-ups are there, do 3-5 Ring M-ups OTMEM x 10mins, beat last weeks total volume” WOD: (Drain the tank) 30sec on/ off of rotating exercises x 4 rdsToes To BarBurpeeRow (Cals)-Score as total TTBs/ total burpees/ total cals per 30sec round (12 total inputs to score in SW) 12min L1-rxL2 (Scale)- knee raiseL3 (Scale)- V-upRead more

WORKOUT OF THE DAY STRENGTH:Hang Snatch 3.3.3.3.3.3.3 building Or Overhead Squat 3.3.3.3.3.3.3 building WOD: ( Nancy) 5 Rds-400m Run15 Overhead squats L1 (Rx)-400m, 95/65L2(Scale)-300m, 65/45L3(Scale)-200m or .5/.4mile bike, F Squat 65/45, 16min CapRead 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: (Kettlebells, Pistols, Burpees… Oh MY!!) -with a partner-2000m/1500m Row, then any order (once you choose an exercise you have to finish) 100 KB swings 100 Pistols 100/ 80 Cals Bike100 Burpees Then 1000m/750m Row-50 KBs50 Pistols50/40 Cals bike50 burpees Individual Wod- 2000m/1500m Row, then50 KBs50 Pistols 50 Cals Bike50 Burpees Then 1000m/750m Row30 KBs30 Pistols or Lunges30 Cals Bike30 Burpees 45min Cap L1 (Rx)- 70/53, pistolsL2 (Scaled)- 53/53, KB goblet hold lungesL3 (scaled)- 35/18, bodyweight Lunges, 80/60 cals on bike, squat thrustsRead more