Double-Under Tips from Chris Spealler WORKOUT OF THE DAY: STRENGTH: 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 2min WOD: [ Double Dutch ] 1) 200 D unders for time (5min cap) at the 8 min mark 8min AMRAP 12 pull-ups 12 Alt Step-ups 24 Push Presses L1-CTB, 24/20″, 95/65 L2-Pull-up, 20/14″, 75/55 L3-Banded, 14/8″, 65/35 Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: 4X3 Front Squats WOD: [ Alternating EMOM for 20:00 ] Even: 12 6″ Target Burpees Odd: 15 Wall Balls L1- 20/14 to 10′ L2-10 burpees, wall balls (20/14) L3-8 burpees, 10 wall balls (14/10, 9′) Post scores in comments below.Read more

Today is the final day for Birthday Wishes Donations!   WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout from the week or work on a strength or skill! Post scores in comments below.Read more

Who’s ready for some push ups?! REMINDERS! –>Sunday is the final day to drop off gifts for Birthday Wishes. Thank you everyone for your support during this holiday season! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Cindy ] 1 partner has to complete 1 full round, then other goes: 5 pull-ups 10 Push-ups 15 Air squats 30min AMRAP Score total rounds + reps Jenn’s Mobility Class: 10:30-11:00am Post scores in comments below.Read more

REMINDERS! –>Today is the final day to drop off all sponsor children’s gifts for Kylee’s Kare Kits. –>Sunday is the final day to drop off gifts for Birthday Wishes. Thank you everyone for your support during this holiday season! WORKOUT OF THE DAY: STRENGTH: 4X3 Power Snatch WOD: [ 1 Mile test ] 1 Mile Run (8 min cap/mile) 4 min rest 1 mile Run (22 min cap) Post scores in comments below.Read more