WORKOUT OF THE DAY: STRENGTH: Pausing Front Squat 5 x 3 WOD: [ Gluteus ] 10 Burpee BJ’s 15 Push Press L1: 115/80lbs, 24/20″ L2: 95/65lbs, 24/20″ L3: 65/35lbs, 20/12″ Post scores in comments below.  Read more

The gym will open at 8:30am First heat at 9:15am Heats will run every 15 minutes Sign up for your heat when you arrive in the AM Be sure to stick around to cheer everyone on! … WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible of… 7 Muscle-ups 50 Wall Balls 100 Double Unders Go HERE for complete description of exercise standards, scaled options and more. Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: None WOD: [ Origami ] 5min Max Rope Climbs 5min Max Knitting 5min Max Fishing 5min Max Origami 5min Max Spooning *Come join Coach Dave for his own creation of a “fun” filled WOD! 🙂 Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible of… 7 Muscle-ups 50 Wall Balls 100 Double Unders Go HERE for complete description of exercise standards, scaled options and more. Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: None WOD: [ Violet ] Row (500, 400, 300, 200, 100) Sprint 1m:1m x 10 Strict Sit-up 25×4 Fine print: With a partner and only one person working at a time. Each athlete completes 500, 400, 300, 200, 100m rows alternating with resting partner at a 1:1 work to rest ratio (i.e. “You go, I go”). For sprint, each athlete runs 50′ shuttle runs for 1 min while other athlete rests, repeating for 10 rounds each. For sit-up, partner anchors feet and each athlete completes 4 sets of 25 reps alternating at a 1:1 work to rest ratio with partner. Post scores in comments below.  Read more