WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Black & Decker) partner Wod- with 1 bar- 4 laps alternating80 Thrusters3 laps Alternating120 Hang Power Cleans2 Laps Alternating160 Push-ups1 Lap (200m Split)200 DLs Rx- 95/65S1-75/55S2- Row 1000/750/500/250m, 65/35, knee push-ups 40minsRead more

WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Rayovac) 5 Squat Snatches10 Pull-ups 10min AMRAP L1- 155/105, CTBL2/M- 95/65 L3- 2 x Overhead squats @ 65/45, Banded or jumpingRead more

WORKOUT OF THE DAY STRENGTH:”Clean Complex- From the Floor- Pull bar to the knees- 3 sec pause at the knees, then finish power clean+ 1 more power clean+ 1 Squat Clean, x 8 sets on 90 seconds” WOD: (Cleaning Station) “Stations: On 5mins 0-5mins- 50 Box jumps5-10min- 1000m/750m Row (goal is sub 4)10-15min- 1 Mile/ .8Mile Bike15-20min- 100 Hollow Rocks 20mins -Score each split, ie-#1= 3:45 1000m Row Rx- 30/24S1- 24/20, .9/7m bike, 75 hollow rocksS2- 20/24 step-up, 750/500m row, .8/.6m bike, 50 Hollow Rocks”  Read more

WORKOUT OF THE DAY STRENGTH: Pull-ups, 2 sets of Max Effort Reps on 2mins, then @min 4, 2-4 pull-ups at a 3-3-3 Tempo for another 6 sets (10-12mins)3-3-3 Tempo = 3 secs up, 3 secs at top, 3 secs at down  WOD:(Swing it!) 30-20-10 400m RunKettlebell SwingKettlebell Goblet Lunge Rx- 80/62S1- , 300m Run, 53/35S2- 200m Run, 35/18 14min CapRead more