Join us for the Bemis 5K this Saturday, June 6th!  8:30am for Walkers, 9am for Runners. Race day registration available!  Support The Sterling Animal Shelter! Hope to see you there! WORKOUT OF THE DAY: STRENGTH: DL 95% of 1rm 1.1.1.1.1 Across WOD: [ Nasty Girls ] 50 Air Squats 7 M-ups 14min Cap L1-135/95, M-up L2/M-115,75, 3 x Toe Ring Push-up L3-30 squats, 85/55, 2x knee Push-ups Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: Skill Day-HSPU HSPU, shoulder taps, Walking or  5 sets of a 5rm BB Shoulder Press WOD: [ Crush ] With a Partner- Run 6 x 400m (2min cap) alternating Row 6 x 500m (2min Cap) alternating 24min Cap L1-400m, 500m L2/M-300m, 400m L3-200m, 300m 24min Cap Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: 5 Pull-ups OTMEM x 10min WOD: [ Safran ] 30 D-unders 20 Plyo Lunges 10 TTB x 4 rds L1-D-und, Plyo TTB L2/M- 1/2 D-und, Plyo, Knee raise L3-2 x singles, alt lunge, 2 x Hollow Rocks 12min Cap Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read more

**We will be discontinuing our Tuesday & Thursday 8pm class.  Last class at this time will be 6/11/15** WORKOUT OF THE DAY: STRENGTH: Bench Press 95% of 1rm 1.1.1.1.1 Across WOD: [ BUDDIE ] 10 Push Jerk 10 F squats 10 Burpee 10min AMRAP L1-95/65 L2/M-75/55 L3-65/45 Cardio Buy-Out: 20 min Post scores in comments below.Read more

**We will be discontinuing our Tuesday & Thursday 8pm class.  Last class at this time will be 6/11/15** WORKOUT OF THE DAY: STRENGTH:B Squat 95% of 1rm 1.1.1.1.1 Across WOD: [ SPICE ] Run 1200m (4 laps, 7min cap) 63 KB Swings 36 Pull-ups 14min Cap L1- 53/35 L2/M-44/26, Banded L3-35/18, V-row *Try to use same wts/version as Helen wod Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read more