WORKOUT OF THE DAY STRENGTH:  Back Speed Squat- 5.5.5. across @ 75% of 5rm -Goal is to move the weight as fast as possible, shoot for 5 reps in 8-10 seconds  WOD:(Clown Pants) 10 OHS 300m Run x 5 Rds L1- 135/95 L2/M- 95/55 L3- B Squat, 200m run 15mins          ...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 STRENGTH:  NONE  WOD:(Gomez) Team of 4- 250m Row 20 Hollow Rocks 20 Plyo / Alt Lunges Hover (until rower hits 200m) Team score is total rounds in 30min *No one can move forward until you + 3 working teammates compete each task.              ...Read More

     WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 2-4 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Banded  WOD:(Galvan) 1000m Row (5min Cap) or 2/1.5m bike 100 Sit-ups 50 TTB 100 Supermans L1- Sit-up, TTB L2/M- 75 Sit-ups, KTE, 75 supermans L3-800m Row,...Read More

   WORKOUT OF THE DAY STRENGTH:  HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm)  WOD:(Duarte)  8 Dips/ Push-ups (same version as Elizabeth) 10 Alt Pistols/ wt/ Lunges 12 Pull ups 24 D-unders 14min AMRAP L1- dip, pistol, CTB L2/M- dip,...Read More

   WORKOUT OF THE DAY STRENGTH:  Thruster 5.5.5. Across + 1 ME set, (90% of 5rm)  WOD:(Davis) 15 Wall Balls 10 DLs x 5 Rds L1-20/14, 225/155 L2/M-14/10, 155/105 L3-10/6, 95/65 12min Cap              Read More

   WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 1-3 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Cohen) 2min ME intervals, 1 min rest Row TTB Row Hollow Rocks Row 1min rest between stations score is total cals on rower +(total TTB+hollows)...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

   WORKOUT OF THE DAY STRENGTH: Strict Press 5rm or Strict HSPU max +3 ME sets(Test #5)  WOD:(Casey) 12 Wall Ball 10 Pull-ups 8 Box Js 10min Amrap L1-20/14, CTB, 24/20 L2/M-14/10, pull-up, 20/14 L3- 10/6, Aus pull-up (rings or bar), 14/plate                            ...Read More

     WORKOUT OF THE DAY STRENGTH: Thruster 5rm from the rack (Test #3) WOD:(Bower) Elizabeth (Test #4) 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-up                                Read More