WORKOUT OF THE DAY STRENGTH:Dumbell Bent Over Row 5 sets of 12/ side, on 2mins WOD: (On the mark) 50/40/30 Cals Row, rest remaining time- at the 5min Mark50 Pull-ups (or 15 M-ups), rest remaining time- at the 10min Mark50/40/30 Cals Row, rest remaining time at the 15min Mark50 DB Bicep Curls L1- 50/40 Cals, 15 Ring M-ups, 35/25 DBsL2- 45/35 Cal, 50 BW Pull-ups, 25/20 DBsL3- Work for 3min, rest for 2min, Jumping Pull-ups, 20/12 DBs 25minsRead more

  WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across– 2 way monster walk immediately following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder width apart, shins vertical with knees never coming past knots in shoe laces during the entire lift. WOD: (Shoveling Out) 15 Box Jumps15 DLs30 Sit-upsx 15min AMRAP L1- 24/20, 225/155, 20 GHDsL2- 20/14,185/135, Sit-upsL3- 14/ plate, 115/75, 20 Sit-ups at the 18min Mark, 1min on/ off of ME Hollow RocksRead more

**DUE TO THE SNOW STORM, ALL MORNING CLASSES HAVE BEEN CANCELLED (5:15, 6:30, 8:00, 9:15AM) PLEASE CHECK BACK HERE THROUGHOUT THE DAY FOR ADDITIONAL UPDATES ON OTHER CLASS TIMES.** WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 across-10-12 band pull aparts between each set for first 4 sets WOD: (Snowed In) 10 Burpees15 DB Push Presses20 DB Lungesx 4 Rds 16min CAPL1- 50/35L2- 40/25L3- squat thrust, 20/12, bw lunge At Home Snowed In version: 10 Burpees 15 Push Ups 20 Plyo Lunges x5 Rounds      Read more

 WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.2) Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 85/135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 115/ 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, 145/225 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  9 squat cleans, 175/275 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  7 squat cleans, /205/315 lb. Stop at 20 minutes.  Read more

WORKOUT OF THE DAY STRENGTH:  Split Jerk 1.1.1.1.1. building WOD: 1 Min Drills 1 minon, 1min off, x 3 sets Assault Bike Burpee 30 yard Shuttle Run -2min rest between stationsRead more