STRENGTH: NONE WOD:(Expo) with a partner- Run 400m x 8 alternating, each transition you have to do 40 air squats before you can run again Row 500m x 8 alternating, each transition you have to do 30 Hollow Rocks before you can row again 35mins L1- 400m/500m, 40 air squats, 30 Hollow Rocks L2/M- 300m/400m, 30 air squats, 25 Hollow Rocks L3- 200m/300m, 20 air squats, 20 Hollow Rocks Super Food September: Chia Chia seeds are loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium AND they are 100% fiber which will keep your gut healthy….(If you know what I mean!)Read more

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5   WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups, 2 x singles 20min Superfood September: Kale This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.Read more

STRENGTH: Front Squat 3.3.3.3.3 building WOD:(Buns) 10 Alt BB Lunges 15 DLs 20 Sit-ups x 5 Rds L1- 135/95, GHDs L2- 95/65 L3- 65/35, 15 sit-ups 15mins Super Food September:  Broccoli We’ve all heard that green vegetables are an important element in any healthy diet. Leafy green veggies like spinach, lettuce and kale have a whole lot of nutrients that are necessary for general health, but if you want something that has a lot of everything, think broccoli. Broccoli has a high amount of protein which improves brain function and helps build healthy muscle and bones. It also has Vitamins K and C which is good for a healthy heart and a strong immune system.Read more

Labor Day classes: 5:15am, 6:30am, 8 & 9:15am.  NO noon or evening classes.   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Bradley) U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 sec x 10 Rounds L1- Rx L2- jumping, 8 burpees L3- Row 100m jumping, 6 burpees Superfood September: Wild Salmon Protein is the building blocks of everything in our bodies. It helps the brain make new neural pathways and builds up muscle. If you do eat meat, wild salmon is one of the best sources of healthy protein & omega 3. These...Read 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 7am -8:45 am.  Superfood September: Blueberries Blueberries have long been known to increase concentration and help prevent diseases such as Alzheimer’s. It is great for bone strength and the healthy sugars in it will keep you energetic so you can charge through that gym session after work. In fact, blueberries are so packed full of nutrients that they are too many to name in one little paragraph. This includes calcium, magnesium and zinc and the “happy” vitamin B that increases brain functions. SourceRead more