LAST CALL FOR EARLY BIRD PRICING FOR OLY CLINIC! Sign up by this Sunday 7/19 for $99! Register HERE WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special ] See you at 9:15 for a fun workout! Core Buy-Out: Rest Day! Post scores in comments below.Read more

Reminder to get your hoodie today before they are packed away until the Fall!  WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTMx10 across (Increase from last week) 85-90% for 10 sets WOD: [ Opens Wod 11.3 ]  5min AMRAP Squat Clean and Jerk (or thruster) L1- 135/95 L2/M-115/75 L3-95/55 Core Buy-Out: 4 x 12 good mornings (75/65), rest 90sec between Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Row 5k or Run 5k ] 30min Cap Core Buy-Out: rest day. Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: Option 1- 5 Strict- HSPU OTMEM x 10min, same version as previous week, goal is to increase total volume from last week Option 2- Strict shoulder press 10.10.10.10.10. building, on 2min, match or beat last weeks weight WOD: [ Queen ] 15 Pull-ups 20 Sit-ups 40 D-unders x 4 rds 15min Cap L1-pull-up, Strict sit up, D under L2/M- banded, arm throw, 1/2 D unders L3- V-row, Anchored, Singles x 2 Core Buy-Out: 4 x 1min Wt Hover, harder version then last week Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: 2 FS + 2 Push Jerks off the rack x 5 sets on 3 minutes (Aim to build heavier then last 2 weeks, or above 85% of CJ 1RM) WOD: [ Main site Wod 150629 ] 400m Run 21 DB Thrusters x 3 rds 11 min Cap L1-35/25 L2/M-30/20, 300m L3-20/15, 200m Core Buy-Out: 4 x 20 Arch Rocks, 1 min rest between Post scores in comments below.Read more