Who's doing their food prep today?! Check out Tiffany's blog for some ideas on how to prep for the week! 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

Ash G teaching her nephew Ross the prowler WORKOUT Of the DAY STRENGTH: None. WOD: [ Over the Shoulder ] In a team of 4 complete the following tasks: 3 mile Sandbag run (15 laps) 150 Burpees 200 KBS (70/53) 250 Sit Ups The sandbag can be moving at all times.  During the 3 movements inside, 1 person works at a time.  The work can be broken up in any order. Team Training: Strength/Skill work 8-9am, WOD @ 9:15am Post in comments below.      Read more

Reminder!  Coach Ryan's Oly Clinic and Gymnastics Clinic start this Saturday July 19th, be sure to sign up! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP Olivia & Emily WORKOUT Of the DAY STRENGTH: Hang Snatch 1.1.1.1.1. OHS 1.1.1.1.1. WOD: [ Snake Bite ] 21-15-9 OHS Pull-ups Team Training: WOD: Squat Snatch/ C2B Post in comments below.      Read more

Reminder!  Coach Ryan's Oly Clinic and Gymnastics Clinic start this Saturday July 19th, be sure to sign up! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP Grady WORKOUT Of the DAY STRENGTH: Sumo DL 10.8.6.4.2.1.1.1. WOD: [ Intervals ] Row 500m x 4 Run 400m x4 Team Training: Follow Class. Post in comments below.      Read more

Reminder!  Coach Ryan's Oly Clinic and Gymnastics Clinic start this Saturday July 19th, be sure to sign up! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP WORKOUT Of the DAY STRENGTH: None. WOD: [ Complexes ] 1) Leg Crankers- 24 squats 24 alt lunges 24 Plyo lunges 12 Jump Squats 2) Shoulder Complex- 10 Front raises 10 Lateral raises 20 Alt. presses 10 Shoulder Presses 3) PB quadruple Threat- 10 Hip Bridges 10 Bent Leg hip bridges 10 Leg Curls 10 Calf raises 4) Ultimate Abs- 10 V ups 10 Roll ups 10 Double crunches 10 Leg Lifts 10 Sit-ups (strict as possible) x3 Rds Rest 2 minutes between rds Team Training: Active recovery day. Post in comments below.    Read more