WORKOUT OF THE DAY STRENGTH: Thruster 10rm build over 12mins notes- you should build using sets of 3-5 reps, then when you are ready to “”try”” the 10rm go for it!  WOD:(Wrapping paper) Part 1 1min Drills 1-Wall Ball 2-KB Swing 3- Burpee 4-TTB 5-Rest L1- 20/14, 70/53, TTB L2/M- 14/10, 53/35, KTE L3- 10/6,...Read More

  WORKOUT OF THE DAY STRENGTH: CJ 1rm (Test 1) Or- F Squat 1rm    WOD:(Eggnog) 200m Run 4 Squat Cleans 8 Burpees x 4rds L1-155/105 L2/M-115/75 L3-75/45 12min                                          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. Read More

  WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Unstuff-a-thon) In a team of 2 with only 1 person working at a time, complete the following tasks in any order or combination: 150 Pull-ups 200 Push-ups 250 Sit-ups 300 Air Squats 350 Double Unders (2x singles) 400sec Wall Sit (6min 40sec hold) 45min Cap L1- Toe Push-up,...Read More

  WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Spirit Run) Find a 5K or 10k turkey trot today, or go out and run 3-5 miles before the big dinner!                                        Read More

  WORKOUT OF THE DAY STRENGTH:  Thruster (for Speed) 5.5.5.5 across @ 75% of your 5rm) -Goal is fast out of the bottom, under 10sec for all 5 reps  WOD:(Stuffin Muffins)   Tabata 20on, 10off x 8 sets of same exercise Row (total cals) 1min rest Push Press 1 min rest A Bike 1min rest SLDHP...Read More

     WORKOUT OF THE DAY STRENGTH:  HSPU- 4 ME sets on 2min then 3-5 reps OTMEM for 12min total OR Strict Press- 5@95%, 3@100%.1.1.1@105-110% -all % based off of 5rm  WOD:(Latte) 30 D-unders 15 Pull-up 15 Wall Ball x 15min Amrap L1-CTB, 30/20 L2/M-BW, 20/14 L3-Aus. pl-up, 10/6 15min            ...Read More

     WORKOUT OF THE DAY STRENGTH:  Thruster- 5.4.3.2.1 building, start at 95% of 5rm, go up from there  WOD:(Point) 7 DB Thrusters 7 DB P. Cleans 7 DB Burpee DLs x 7 Rds L1-50/30 L2/M-35/25 L3-25/15 16mins                                Read More

   WORKOUT OF THE DAY STRENGTH:  4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 4mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Draft ) 200m Run 12 power Snatches 12 Box Jumps x 5 Rds L1-105/70, 24/20 L2/M-75/55, 20/14 L3-KB swing (35/18), 14/ Plate, run 150m 14min...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.Read More