Be sure to wear your EXP swag and attend the 33rd Annual Slattery's Turkey Trot Sunday, November 24th. Race day registration is OPEN! 5.0 Mile Fitness Walk – 11:30 a.m. Kid's Races – 12:00 p.m. FREE! 5.0 Mile Run – 1:00 p.m. Ryan & Matt- bro session WORKOUT Of the DAY: Strength:  None. WOD: [ 2 Min Drills ] Run 400m Max distance Bear Crawl Max distance Row Max reps Stones Rest 1 min between movements Buy-Out:  Jenn's Mobility Class 10:30-11:00am Team Training: Strength session 8-9am, WOD 9:15am, Mobility 10:30am. Post scores and comments below.  Read more

Sister Sister! Andrea & Genie-Rae spending some quality time together for a WOD! WORKOUT Of the DAY: Strength: OHS 1.1.1.1 FS 2.2.2.2. BS 3.3.3.3. Add weight every set.  Lift on 2 min. WOD: [ 10 x 10 ] 10 Wall Balls 10 Pull-ups X 10 rds L1: (20/14 # to 10'/ BW Pull-ups) L2: (14/10# to 10'/ Banded Pull-ups) x8 Rounds L3: (14/10# to 9'/ Vertical Row) x6 Rounds Buy-Out:  Row 2k for time Team Training: Start training session w/3-5 Bar M-Ups OTM x 10 Post scores and comments below.  Read more

Joha showing off "high elbows" in a good rack position Developing Strength for the L-sit with David Durante   WORKOUT Of the DAY: Strength:  Deadlift 3.3.3.3.3 SS w/ Max L-sit on rings or parraletts WOD: [ FOLD ] 12min AMRAP: 12 DL 12 Push-ups 12 V-ups L1: (185/135), Toe Push-Ups L2: (155/105), Incline Push-Ups L3: (115/80), Knee Push-Ups Buy-Out: BB Bench Press 5rm SS w/10 Vertical Ring Rows x 4 sets Team Training: Wod at (225/155), Ring Dips (8/6) Post scores and comments below.  Read more

Health is the thing that makes you feel that now is the best time of the year. – Franklin P. Adams   WORKOUT Of the DAY: Strength:  None. WOD: [ TEAM WOD ] 800m Sandbag Run (50#) 150 Air Squats 400m Sprint 200 Double Unders (400 singles) 400m Sprint 150 Air Squats 800m Sandbag Run Only 1 works at a time during squats and double unders Comapre to 8.22.12 Buy-Out:  Mobility. Team Training: Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns. Post scores and comments below.  Read more

Row, Row, Row your boat! WORKOUT Of the DAY: Strength:  BB Back Stepping Lunge 10RM x 4 Sets WOD: [ MARY ] 5 HSPU (Wall, Knees or Toes on Box, DB Press) 10 Pistols (BW, MB, Bench) 15 Pull-ups (BW, Band, Jumping) 20min AMRAP Comapre to 9.26.13 Buy-Out:  10 x 100m Row, all out!  Team Training:  Max Muscle ups between Lunge sets WOD: Mary on steroids 5 Def. HSPU (45/25) 10 Pistols w/ KB (25/18) 15 C2B pull-ups Post scores and comments below.  Read more