WORKOUT OF THE DAY STRENGTH:  4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters UB.Read more

WORKOUT OF THE DAY STRENGTH: OHS Squat 5rm (Test 1) or Snatch  WOD: (Sweet Caroline) 1000m Row (Test 2) rest 4mins 50 Burpees for timeRead more

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: (Bread & Butter) Partner Wod- 40 DB Burpee DLs 2 Rope climbs 60 WBs 2 Rope 80 SDLHPs 2 Rope 100 partner leg tosses 2 Ropes 30min AMRAP L1- 50/35, 20/14, 53/35 L2- 30/20, 4 20″ box sit-to stands, 14/10, 44/26 L3- 20/15, 4 sit-to stands, 10/6, 35/18,Read more

WORKOUT OF THE DAY STRENGTH: BB Back Stepping Lunge 10.10.10.10. 10 building WOD: (Loggerhead) 3.6.9.12.15.12.9.6.3 of- Thruster TTB KB Swing L1- 75/55, 1/3rd the Bar M-ups, 53/35 L2- 65/45, TTB, 44/26 L3- 45/25, knee raise, 35/18 18min CapRead more