WORKOUT OF THE DAY: STRENGTH: Option 1- 4 Strict- HSPU OTMEM x 10min, same verision 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: [ Max Effort ] 3 min ME- Box Jumps 1min Rest 3 min ME- Push-ups 1min Rest 3 min ME- D-unders (11min) L1-24/20, Toes, D-unders L2- 20/14, Incline, D-unders L3-14/plate, Knee, Singles Core Buy-Out: 4 x 1min Wt Hover, harder version then last week Post scores in comments below.Read more

Congrats to Sue for taking the Bronze medal! 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 week, or above 85% of CJ 1RM) WOD: [ Target ] 100 Wall Balls, Every Break= 10 TTB (14min Cap) L1-20/14 to 10′ L2/M-14/10 to 10′, Knee Raise L3-10/6 to 9′, Bench Roll-ups Core Buy-Out: 4 x 1min Superman Holds, 1 min rest between Post scores in comments below.Read more

To kick off the summer, we are adding a NOON TIME class to our schedule beginning NEXT WEEK! Mondays, Wednesday & Fridays July 13th- August 28th! Hope to see you there! Post in comments below.Read more

To kick off the summer, we are adding a NOON TIME class to our schedule beginning NEXT WEEK! Mondays, Wednesday & Fridays July 13th- August 28th WORKOUT OF THE DAY: STRENGTH: Option 1- OTMEM x 10min of- 1 Snatch DL to knees + 1 Snatch pull to hips+ 1 Full Snatch (Aim to build heavier then last week, or around 85% of 1RM) Option 2- OHS 10 Reps from the floor every 2mins x 10mins (heavier then last week) WOD: [ Maise ] Run 400m (sub 2min) 20 P Snatches Run 300m (sub 1:30) 15 P Snatches Run 200m (sub 1min) 10 P Snatches (10min Cap) L1-75/55 L2/M-65/45, L3-55/35, 200m on all runs Core Buy-Out: 4 x 15 weighted (DB, KB or BB) Sit-ups, rest 60-90 sec. Post scores in comments below.Read more

To kick off the summer, we are adding a NOON TIME class to our schedule! Mondays, Wednesday & Fridays July 6th- August 28th WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Post scores in comments below.Read more