WORKOUT OF THE DAY: **REMINDER- OPEN GYM IS FROM 7:30-8:30AM TODAY** 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: NONE   WOD:(Melton) Partner Wod- 400m OH Plate Carry (45/25) 40 Burpees 400m  F Carry (53/35) 60 Plate Thrusters (45/25) 400m  MB Run (20/14) 80 DB C&Js (40/30) 400m MB Run 60 Plate Thrusters 400m F Carry 40 Burpees 400m  OH Plate Carry 45min Cap **REMINDER- OPEN...Read More

    WORKOUT OF THE DAY STRENGTH: Push Jerk 5.5.5.5. Across or P Press 5.5.5.5. Across   WOD:(Gomez) 21-15-9 TTB DL Hand Release Push-ups 10min Cap L1-225/155, TTB L2/M-155/105, KTE, incline P-up L3-95/65, Knee Raise, Knee  P-up                                Read More

    WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Hartfield) Team of 2- Run 800m  (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs...Read More

    WORKOUT OF THE DAY STRENGTH: 3 position clean- high hang, hang, full; build  as heavy as possible or F Squat 5.5.5.5. across   WOD:(Tillow) 10 F Squats 10 Push Jerks 10 Lateral Bar hops (L+R=1) x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35                    ...Read More

  WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More

  WORKOUT OF THE DAY STRENGTH: 3 Pos Snatch- High hang, hang, build as heavy as possible or OHS 5.5.5.5. Across   WOD:(Rosehip) 8 hang p. cleans 8 BB Back Rack Rear Stepping Lunges 8 Pull-ups   10min AMRAP L1-135/95, L2/M-Banded, 95/65 L3- V-row, 65/35                      ...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Cleaver) Team Wod 40 HSPU 40 DB Step-ups 40 Pull-ups 40 Wall Balls 400m MB Run x 3 Rds L1-HS, 40/30, 20/14 L2/M- P Press 95/65, 30/20, 14/10 L3- P Press 65/35, 20/10, 10/6, run w/ no ball                  ...Read More

  WORKOUT OF THE DAY STRENGTH: Hang Clean (Full) 3.3.3.3. Across or F Squat 3.3.3.3 across WOD (Early) 80 D-unders 40 DB F Rack Lunges (L+R=2) 80 D-unders 40 DB power cleans 80 D-unders L1-D-und, 45/30 L2/M-D-und, 35/25 L3-Singles x 2, 25/15 10min Cap                        ...Read More

  WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week...Read More