We hope to see you all at the Bemis 5K today! Kids Fun Run 11:00am 5K Walk 11:30am 5K Run 12:00 noon!   WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us at 9:15 for a fun WOD!  Read more

WORKOUT OF THE DAY: STRENGTH: Power Snatch 5x5rm WOD: [ Mango ] Run 1 Mile (8min Cap) Then in any order: 100 Wall Balls 100 Push-ups 18min Cap L1-20/14 to 10′ L2/M-run 4 laps, 75 WB 14/10#, 75 Push ups L3-run 3 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups.Read more

WORKOUT OF THE DAY: STRENGTH: Practice HS walking/ balancing for 10mins WOD: [ 3 person Team ] 5,000m Row Max Sit-ups Tire Drag 300Ft (2 out&backs) -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.) 20min CapRead more

WORKOUT OF THE DAY: STRENGTH: Strict Press 1.1.1.1.1 across WOD: [ 10min AMRAP ] 5 PJ 5 Squat Cleans 5 Bupees L1-135/95 L2/M-95/65 L3-65/45Read more

WORKOUT OF THE DAY: STRENGTH:Testing! Max Strict Pull-up WOD: [ Helen ] Testing! 400m Run 21KB Swings 12 Pull-ups X 3 rds L1- 400m, 53/35, bw L2/M-300m, 44/26, bw L3- 200m, 35/18, Banded 15min CapRead more