Mark at the Bonefrog Challenge WORKOUT OF THE DAY: STRENGTH:3 Pull-ups OTMEM x10 min WOD: [ Sharp ] 21-15-9 of- BJ KTE KBS (12 min Cap) L1-24/20, KTE, 70/53 L2/M-20/14, KTE 44/35 L3-14/Plate, Knee Raise, 35/18 Cardio Buy-Out: 30 min – WOD time Post scores in comments below.Read more

Congratulations to Patty and Karen for kicking but at the 5K run for education this past weekend! WORKOUT OF THE DAY: STRENGTH:Bench Press 80% of 1RM 5.5.5.5 (Across)+1ME WOD: [ Lemon ] 1.1.2.2.3.3.4.4….of- Burpee Power Clean L1-135/95 L2/M-115/75 L3-95/55 10 min AMRAP Cardio Buy-Out: 20 min Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: B Squat 80% of 1rm 5.5.5.5 (Across)+1ME (max effort set) WOD: [ Rochelle ] Run 400m 15 Pull-ups 15 F Squats x 3 rds 15min Cap L1-95/65 L2/M-85/55 L3-65/35 Cardio Buy-Out: 30 min- WOD time Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Come join coach Matt for Open Gym 9:15-10:15am. Post scores in comments below.Read more

Good Luck to our EXP Athletes racing the Bone Frog Challenge today!! WORKOUT OF THE DAY: STRENGTH: None WOD: [ Coach Dave Special ] You’ll have to show up to see what’s in store! Post scores in comments below.Read more