WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5. across or Snatch 3.3.3.3 building WOD: (Tiger) 15/10 Push-up 15 Power Snatch x 5 Rds L1- ring dip/ Push-up, 75/55 L2/M- toe, 65/45 L3- knee, KB Swing 35/18 12min CapRead more

COMP DAY!!! Come on out and cheer on all the athletes who will be competing in the EXP comp.   WORKOUT OF THE DAY STRENGTH: NONE WOD: NONERead more

***Please note: This week, we will have –>NO FRIDAY NIGHT CLASSES (4/13) <– as we will be setting up for the competition on Saturday! Then obviously, NO SATURDAY CLASSES 8 or 9:15 (4/14). Normal Friday morning and noon schedule so be sure to come early. Feel free to swing by Friday after the noon class we will start setting up and we can always use the extra hands! Thanks everyone! WORKOUT OF THE DAY STRENGTH: Bench Press 10.10.10.10 building WOD: (Ferns) 10 F Squat 15 TTBs 30 D-Unders x 5 Rds L1- 115/80 L2/M-95/55, KTE, 1/2 D-unds L3- 65/35, knee raise, 2 X singles 13minsRead more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Daffodils) 4min ME A Bike Rest 2mins 4min ME Row Rest 2mins 4min ME Plank Hold Rest 2min 3min ME A Bike Rest 1.5mins 3min ME Row Rest 1.5mins 3min Plank Hold Rest 1.5mins 1min ME A Bike Rest 1min 1min ME Row Rest 1min 1min ME Plank Hold DONE 37minsRead more

WORKOUT OF THE DAY STRENGTH: F Squat 5.4.3.2.1. WOD: (Tulips) on 4mins- 20 Wall balls 20 KBs 20 Bupees x 3 Rds L1- 20/14, 70/ 53, 20 burps L2/M- 14/10 to 9ft, 44/26, 15 burpees L3- 10/6, 35/18, 10 burpees 12minsRead more