WORKOUT OF THE DAY: STRENGTH: L Sit Holds ME attempts, rest 1-2min between attempts Hold L Sit using- Rings Paralletes Boxes/ Benches Hollow Rock Hold WOD: [ Team Wod ] Max Reps/ Distance in 5 min 1 min rest 1) A dyne (Mileage) 2) Sit-ups 3) Rower (meters) 4) V-upsRead more

WORKOUT OF THE DAY: STRENGTH: Goat Day OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ 1 min drills ] 1min ME- Box Jump 1min ME-DL 1min Rest x 3 sets L1-24/20, 185/135 L2/M-20/14, 155/105 L3-14/ Plate, 115/ 75Read more

WORKOUT OF THE DAY: STRENGTH:Strength Post-Wod: 5RM Hang P Clean (Test) WOD: [ Opens Wod 11.6 (Test 2) ] 7min AMRAP 3.3,6.6,9.9,12.12….. Thruster Pull-up L1-100/ 65, CTB L2/M-90/55, BW L3-65/35, Banded/ V-rowRead more

WORKOUT OF THE DAY: STRENGTH: B Squat 10RM (Test 1) WOD: [ Shield ] 6 Burpee 8 P Snatch x 10 Rds L1-75/55 L2/M-65/45 L3-45/25 15min capRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] 9:15-10:15am.  Come by and make up any tests you missed from this week!Read more