WORKOUT OF THE DAY STRENGTH: Shoulder Press3 -4 warm-up sets, then 3 sets of 5 reps @ @ 80% of 1rm, + 1 set for Max Reps Note Max reps in your comments   WOD: (Excuse my burpee) 1.1.1.2.2.2.3.3.3.4.4.4…of- Burpee Power CleanPush Jerk Rx-185/125S1-135/85S2-95/55 10min AMRAP  Read more

WORKOUT OF THE  STRENGTH: Back Squat3-4 warm-up sets, then 3 sets of 5 reps @ 80-85%% of 1rm, + 1 set for Max Reps at 80-85% of 1rm, goal is 6-10 reps) Note Max reps in your comments” WOD: (Stepping up to the bar) Run 400m12/8 Bar M-ups20 Back Squatsx 3 rds 15min Cap Rx-135/95S1- 300m, 20 TTB, 95/65S2- 200m, 20 Knee raises, 65/35Read 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: (Eric Olsen) 5 Hang Cleans5 Front Squats5 Box Jumps50 D-undersx 7 Rounds Rx- 155/105, 30/24″”S1- 135/95, 24/20″”, Singles x 2S2- 95/55, 20/14″”, 15/11 cals”  Read more

WORKOUT OF THE DAY STRENGTH: 2 Power Snatches OTMEM x 10mins WOD: (And then,…..) Run 800 M (8min Cap) Then in any order:100 Wall Balls80 Push-ups60 Pull-ups 20min Cap Rx-20/14 to 10′, chipper S1-run 3 laps, 80 WB 14/10#, 60 Push upsS2- run 1.5 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups, ring rows   Read more