WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min Superman 3) Shoulder rehab complex w/ metal plates 10 Lateral raises 10 reverse flys 10 external rotaions at shoulder ht 5 windmills/ side 20min Mobility/SMRRead more

WORKOUT OF THE DAY STRENGTH: HSPU Practice – Sh. Press – HS Holds – HSPUs OTMEM   WOD: Memory Game Run 1 mile 100 Air Squats 100 Sit-ups 20min Cap L1- 5 laps, 50 alt. pistols, 75 GHDs L2- 4 laps, 100/100 L3- 3 laps, 5-7 rds of 10 squats/ 10 sit-ups.Read more

Congrats to our very own Doreen Manning who competed in the Dynamic Duo Comp this past weekend.  The Scream Team crushed it!! WORKOUT OF THE DAY STRENGTH:  Hang Power Clean 5.4.3.2.1 WOD: (Daredee) 21-15-9 Burpees Over Bar DLs L1- 275/185 L2- 185/135 L3- 135/85, squat thrusts 10min CapRead more

Congrats to our EXP’R Jake Ryan and one of our past coaches Ryan Cornier  on an awesome butt kicking comp this past Saturday.   “Team No Calves” walked away with a 3rd place podium finish! Awesome job fellas! WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch 5.4.3.2.1 WOD: (The Ups) 10 B Squats 15/12 Push-ups 10 Pull-ups L1- 135/95, CTB L2- 115/75, incline L3- 65/45, knees, V-rows 15min AMRAPRead 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