WORKOUT OF THE DAY: STRENGTH: Power Snatch 5x5rm WOD: [ Eco ] Run 1 Mile (8min Cap) Then in any order: 100 Wall Balls 100 Push-ups 18min Cap L1-20/14 to 10′ L2/M-run 4 laps, 75 WB 14/10#, 75 Push ups L3-run 3 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups. Cardio Buy Out: 30 min – WOD time. Post scores in comments below.Read more

WOD & WINE was a great success! Thank you to everyone who came! WORKOUT OF THE DAY: STRENGTH: Rope Climb practice For 10 minutes either work on Rope climbing techniques or perform a 10 min OTMEM of 5-7 Strict V-rows WOD: [ Hancock ] 3 person Team 4,000m Row Max Sit-ups Tire Drag 300Ft (2 out&backs) -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.) 20min Cap Cardio Buy Out: 30 min – WOD time. Post scores in comments below.Read more

EXP TRUCKER HATS!! Pre-Order by this FRIDAY 5/15- $20 each Order yours in comments below! WORKOUT OF THE DAY: STRENGTH: Strict Press 5x 1rm WOD: [ Trucker ] 5 PJ 5 Squat Cleans 5 Bupees 10min AMRAP L1-135/95 L2/M-95/65 L3-65/45 Cardio Buy Out: 20 minutes Post scores in comments below.Read more

Congratulations to Angela for taking 2nd place at the Ashby 5K last weekend!  SPRING HOODIE SALE! Get your hoodie while they last!  –>Zip Ups $46 –>Pull Overs $36 WORKOUT OF THE DAY: STRENGTH: Testing : Max Strict Pull-up WOD: [ HELEN ] 400m Run 21KB Swings 12 Pull-ups X 3 rds L1- 400m, 53/35, bw L2/M-300m, 44/26, bw L3- 200m, 35/18, Banded 15min Cap Cardio Buy Out: 30 minutes-Helen time Post scores in comments below.Read more

It’s Testing Day! Be sure to come to class today to get your starting totals!  You will be using these numbers over the next 6 weeks. **Remember to record your numbers on our testing white board.  We also encourage you to keep a journal to log all your workouts!** WORKOUT OF THE DAY: STRENGTH: See below. WOD: [ Power Lifting Total ] Testing Day 1 15min to find each Max- B Squat Bench Press DL Cardio Buy Out: 30 minutes Post scores in comments below.Read more