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: (And here we go…) 400m Run 20 burpees20 Box Jumps20 KB swings 20 wall balls 20 MB Sit-ups (use KB to anchor feet if needed) x 4 Rds L1 (Rx)- 400m run, 24/20″”, 53/35, 20/14#L2 (Scaled)- 300m run, 20/14″”, 44/26, 14/10#L3 (Sclaed)- 200m run, squat thrusts, 14/ plate, 35/18, 10/6#, no MB for sit-ups 36min CAPRead more

WORKOUT OF THE DAY STRENGTH:3rm Split Jerk (Test#5) 16mins Or 5rm Strict Press WOD: (Fired up Friday!!!) “6 Power Jerks12 TTBs12 BB back rack Lunges x 5 rds L1 (Rx)- 155/105L2 (Scaled)- 115/80, KTEL3 (Scaled)- 75/45, knee raise, Bodyweight lunge 15min CapRead more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (400’s) Partner Wod400m Tire Drag 400m Farmers Carry 400m Sandbag Run 400m OH Plate Carry L1 (Rx)- 70/45lb, 53/35, 60/40, 45/35L2 (Scaled)- 45/25, 44/26, 40/20, 35/25L3(Scaled)- 25/10, 35/18, 20/ none, 25/10 Row 1000m/800m between each task (250m/partner)break up the order of wod exercises any way 30min CapRead more

WORKOUT OF THE DAY STRENGTH:3rm Clean (Full), touch and go (Test#4) 16mins or 5rm F Squat   WOD: (Squatting till we walk funny) 3 squat cleans (75% of 3rm)6 Burpees x 6min amrap @ 10min MarkPlank Crankers1min Plank30sec side plank30sec other side1min Supermanrest 1minx 3 sets 18mins totalRead more