WORKOUT OF THE DAY STRENGTH: BB Lunge, 8/ side, 5-6 sets -perform 8 lunges on your weak side first, only stepping out once. WOD: (Traditions) 7 DB Thrusters 7 Pull-ups 7 Box Jumps X 7 Rds L1- 50/35, CTBs, 24/20 L2- 35/25, 20/14 L3- 15/10, jumping, 14/ plate or step-up 14min CAPRead more

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or do 18.3 Open gym hours are 7am -8:45 am. Read more

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (For the Tacos!) Run 1 mile (5 laps) 80 A Squats 20 Power CJs Run 800m (2 and 1/2 laps) 60 A Squats 15 CJs Run 400m (1 lap+ turn) 40 A Squats 10 CJs Run 200m (1/2 lap) 20 A Squats 5 CJs L1- 135/95, 155/105, 185/125, 225/ 155 on CJs, or apropriate jumps for you personally. L2- run 4,2,1, 150m runs, 95/65, 60/40/20/10 on A Squats, L3- run 3,1.5,200m,150m run, 65/35, 1/2 the reps of Air Squats.  Read more

WORKOUT OF THE DAY STRENGTH: Shoulder Press 5.5.5.5.5 WOD: (Cultivate) OTMEM x 4 Rds min 1- 15 KBS min 2- 15 Box Jump min 3- 15 Pull-up min 4- 15 Push-ups Goal is to complete each exercise on first rd in 30-40 seconds if it takes you over 40 than cut back. L1- DL (istead of KB) 225/155, 30/24, CTBs, Ring Dip (15/10) L2- 53/35, 12 Box Js 24/20, BW, Toe Push-up L3- 35/18, 10 step-ups @20/14 step up, Jumping Pull-up, Knee Push-upRead more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Too legit) Partner Wod- you can only “”work”” while your partner is “”holding”” Row 2000m- Wall sit hold 200 D-unders- Plank 3mile Bike- Farmers hold 10 Suicide Runs- OH Plate hold L1- Hold Plate (45/35) wall sit, hold plate for plank, 70/53 L2- 53/44 L3- 1500m, 400 singles/ knee plank, 2m bike, 35/26 *if female only teams, row 1750m, bike 2.5 miles.    Read more