WORKOUT OF THE DAY: STRENGTH:Snatch 5.5.5.5. Building or OHS 5.5.5.5. Building WOD: [ Brick Sandwich ] Run 800m – all out effort! (Cap at 4min) Rest remaining time until 5min mark 100 A Squats (5min Cap) Rest remaining time until 10min Mark Run 800m (Cap 4min) -score 800m, time for squats, 800m time L1-800m, 100 sqts, 800m L2/M-2 laps, 75 sqts, 2 laps L3- 1.5 laps, 50 sqts, 1.5 laps 15min Buy-Out:A) 3 x 12 Plate (use 10-45# on back of shoulders) good mornings B) 3 x 20Sec HS hold between each set  Read more

Head on over to Ember’s today at 11am to run the 2nd Annual Kylee’s Kare Kits for Kidz 5K! Find out more details on their FB page HERE! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.  Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sat morn ] Come see what’s in store with Coach Dave this morning! Buy-Out: None.  Read more

WORKOUT OF THE DAY: STRENGTH: 3RM Jerk (Test#5) WOD: [ Regge ] 10 TTB 15 Push-ups 20 Plyo Lunges (L+R=2) x 5 rds L1- rx L2/M-KTE, inlcline Push-up L3-knee raise, knee Push-up, alt lunge 14min Cap Buy-Out:3 x “Ab 40” Routine -15 sec Hollow hold between each set “Ab 40″= 10 Crunches 10 L side Crunches 10 R Side Crunches 10 Crunches -EVERY REP done with a 1sec hold on top of each rep  Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Prowler Down & Backs (230/140# on the sled) Row 500m between each task (250m/partner) Break up the order any way Buy-Out: Accumulate 1min in a HS Hold  Read more