Joyce WORKOUT Of the DAY: STRENGTH: Alternating OTMEM x 12 ODD:Shoulder Press 5rm EVEN: Strict Pull-up 5rm (weighted if nec) WOD: [ Freeze…Hammer Time! ] Complete as many rounds as possible in 20 minutes of:  30 second Handstand hold (Wall Walk/ Inverted knee on bench)  30 second Squat hold  30 second L-sit hold (Chair)  30 second Chin over bar hold (V-row hold rings into chest) Team Training:  Strict Deficite HSPU/ Strict CTB for OTMEM WOD: "Mary" 5 Def. HSPU w vest or MB (45/25) 10 DB Pistols (45/30) 15 CTB Pull ups 20min amrap Post in comments below.  Read more

Great job to the Saturday crew who tackled the 31 HEROs WOD! WORKOUT Of the DAY: STRENGTH: Squat Cleans 3.3.3.3. F Squat 1.1.1.1. WOD: [ Brooklyn ] 10 F squats 10 Burpees x6 Rds Team Training: Muscle up practice between sets of squat cleans.   WOD: 10 F Squats (185/135), 5/3 muscle ups x6 Rds Post in comments below.  Read more

Christine R WORKOUT Of the DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Work on a strength or skill or make up a WOD from the week!   Team Training: Rest Day Post in comments below.  Read more

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.Men and women from all branches of our armed forces lay down their lives every day in defense of our freedom, sometimes with minimal recognition for their sacrifice or their family’s sacrifice. The events of August 6, 2011 drove us to recognize our responsibility, as Americans, to take care of the surviving families of this particular tragedy, but also to take action in support of all families of our fallen military heroes. And there The 31Heroes Project was born. Today's WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one...Read more

"You talkin' to me?" Coach Ryan's Clinics: Sign up to reserve your spot! $50/each. OLY CLINIC SIGN UP GYMNASTICS CLINIC SIGN UP WORKOUT Of the DAY: STRENGTH: DL 10.10.10.10 (15 min) WOD: [ GO Unbroken ] 4 DL 8 TTB 12 Push Ups x 6 Rds Team Training: Practice Bar M-Ups between deadlifts.  WOD @ 315/225 Post in comments below.  Read more