Happy 4th of July! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special ] Join coach Dave at 9:15! Post scores in comments below.Read more

We will be running our normal schedule this holiday weekend! Join Coach Erik for his 8 Week EXP OLY CLINIC! Learn the keys to Olympic weight lifting and improving technique and strength! Coach: Erik Fagnant Start date: July 27th Runs: Tuesday and Thursday nights 7:30-9 EXTREMELY LIMITED SPACE, SPACE WILL GO FAST! Price: $149 for members and non members EARLY BIRD SPECIAL!: $99 if you sign up before July 19th at midnight! SAVE $50!! SIGN UP NOW! WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTMx10 (85-90% for 10 sets) WOD: [ Cow Bell ] 10min AMRAP 15 KB 30 Double UndersL1- 53/35 L2- 44/26 L3-35/18, 2x Singles Core Buy-Out: 3 x 15 good mornings (55/45), rest 90 sec between Post scores in comments below.Read more

We will be running our normal schedule this holiday weekend! WORKOUT OF THE DAY: STRENGTH:Pistols 5 reps/ side x 5 sets WOD: [ TABATA ] :20 on :10 off x 8 sets Row (total Cals) Mt Climber (total reps L+R=1) Tire Drag (45/25) 75′ (total cones, cones 15 ft apart) Sit-up, total reps -rest 1 min between exercises -Score total reps of each ex. (nick-64cals/120 mt climbers/50 cones/90 sit-ups) Core Buy-Out: rest day Post scores in comments below.Read more

Anthony WORKOUT OF THE DAY: STRENGTH:  Option 1- 3 Strict- HSPU OTMEM x 10min, add deficit if needed Option 2- Strict shoulder press 10.10.10.10.10. building, on 2min WOD: [ Clean House ] 5 Hang P Cleans 5 Burpees x 7 Rds 10min Cap L1-135/95 L2-95/65 L3-65/35 Core Buy-Out:4 x 1min Wt Hover, harder version then last week Post scores in comments below.Read more

Tip WORKOUT OF THE DAY: STRENGTH: 2 FS + 2 Push Jerk x 5 sets on 3 minutes WOD: [ Max Effort ] 1 min ME F Squats 1min Rest 1min ME Row (Cals) 1min Rest x 3 rds 12min L1-115/80 L2-95/65 L3-65/35 Core Buy-Out:3 x 20 Arch Bodies, rest 1 min between sets Post scores in comments below.Read more