Great turn out at this year’s Miles for Myles 5K road race! WORKOUT OF THE DAY: STRENGTH: 3rm Clean(Full), touch and go (Test#4) WOD: [ Beta ] 3 squat cleans (75% of you PREVIOUS 3rm) 6 burpees* *can you beat your previous score from 9.16.15 x 6min AMRAP Buy-Out: A- BB bent over Row 4 x 15 B-4x 40sec HS Hold Between each setRead more

Congrats to Anthony for racing the OCR World Championships this past weekend! WORKOUT OF THE DAY: STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold -Close Grip (wrists touching ribs) 3rm Bench   WOD: [ Run 5k (Test#3) ] Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap –>If you did Miles for Myles 5K, your WOD is: 40 D-unders Run 300m 20 Push-ups x 5 rds Buy-Out: A- 4 x 30 Hollow Rocks B- 4 x 40sec HS holdRead more

WORKOUT OF THE DAY: STRENGTH: (Test#1) 3rm Snatch(Full), touch and go  or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test) WOD: [ Liquid ] 12 Pull-ups 25 sit ups* 6 Rds (10min Cap) * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded L3-V-row Buy-Out: A- 4 x 20 Back Ext (GHD, banded godo mornings, or PB) B- 4x 40sec sec HS hold between each setRead more

We hope to see a big turnout for the Miles for Myles 5K in Lunenburg TODAY!  The race starts at 12:00!  Be sure to arrive early if you need to register and wear your EXP Gear! See you all there! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.Read more

We hope to see a big turnout for the Miles for Myles 5K in Lunenburg tomorrow!  The race starts at 12:00!  Be sure to arrive early if you need to register and wear your EXP Gear! See you all there! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat Fest ] See you at 9:15! Buy-Out: None.Read more