WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] only 1 works at a time- 1 mile run, alt (5 laps) laps 100 KB (53/35) 1000m Row 100 Plyo Lunges (L+R=2) x 2 rounds 40min Cap  Read more

WORKOUT OF THE DAY: STRENGTH: Clean (full)  1.1.1.1.1 or 5.5.5.5.5 WOD: [ Tropical Pineapple ] 10 Box Js 12 Pull -ups 14 Push Press x 16min AMRAP L1- 24/20, 115/80 L2/M- 20/14, banded, 75/55 L3- 14/ plate, V-rows, 45/25Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Scotch ] Row 500m* 50 sit-ups 50 Burpees Row 400m 40 Sit-ups 40 Burpees Row 300m 30 sit-ups 30 Burpees Row 200m 20 Sit-ups 20 Burpees row 100m 10 sit-ups 10 Burpees 30mins L1- rx’d L2/M- start at 40 L3- start at 30 reps *AB conversion is .5,.4,.3,.2,.1 milesRead more

WORKOUT OF THE DAY: STRENGTH: Over head Squat 5.4.3.2.1 or 5.5.5.5.5 on 2 min WOD: [ Nancy ] 400m Run 15 OH squats x 5 Rds L1-95/65 L2/M- x 4 rds, 75/55, 300m L3- x 3 rds, Back Squat 65/35, 200m 18min CapRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am.  Come make up a workout you missed this week or stop by to work on a strength or skill!Read more