WORKOUT OF THE DAY STRENGTH: 5 sets of ME Strict Pull-ups on 2 mins WOD (Cold Foam) 7 intervals of 1 min rounds- with a 1 min break between (20 mins total) 25 A squats, ME Power Clean and jerks rest of time remaining. L1- 155/105 L2- 20 A Squats, 115/80 L3- 15 A Squats, 75/45...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 (Saman) 8 Rounds for time: 13 Deadlifts 17 Wall Balls 400 meter run L1- 185/125, 20/14 L2- 135/95, 14/10, 300m run L3- 95/55, 10/ 6, 200m runRead More

WORKOUT OF THE DAY STRENGTH:  Bench Press 10.10.10.10.10 WOD (Dark) 15 KBs 20/15 Push up 40 D-unders x 5 Rds L1- 70/53 L2- 53/35, 1/2 attempts L3- 35/18, 2 x singles 18minRead More

WORKOUT OF THE DAY STRENGTH:  A) L-Sit Hangs 4 x ME (20-30 seconds) -Perform 4 way Monster Walks between each ME hang (3 total sets of M walks)   WOD: (Breakfast) 15 Pull-ups 30 Sit-ups 15/ 12 Cal Row 15min AMRAP L1- CTBs, 20 GHDs L2- BW L3- V-rows, 20 sit-upsRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (Jump It!) 3 RFT: 30 WB (20/14 to 10′) 30 KBs (53/35) 30 Box jumps, (24/20) 30 Push press, 75/55 30 calorie Row/ Bike 30 Push-ups 30 Back squats 75/55 40minsRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (Move it!) Partner wod 3 x 10min AMRAPs, 2min rest between 1-Wall Sit*- 20 Air squats 2-Hover- 20 Hollow Rocks 3-OH Plate hold (45/35)- 10/ 7 Cals on rower *-You can only perform reps when your partner is in the “”static”” position, and your partner must complete the...Read More

WORKOUT OF THE DAY STRENGTH:  Push Press 5rm building WOD: (Push It!) 30-20-10 KB Goblet Squats 1 arm KB P Jerks 2x Sit-up L1- 70/53 L2/M- 53/35 L3- 25/18 15minsRead More

WORKOUT OF THE DAY STRENGTH:  Build to a 1rm Hang Power Clean WOD: (Power up!) 15 Hang Power Cleans 300m Run x 5 Rds L1- 135/95, 300m L2- 95/65, 200m L3- 65/35, 150m Run 20minsRead More

WORKOUT OF THE DAY STRENGTH:  Back Squat 5rm,on 2mins x 7 sets WOD: (Back it up) 50′ DB Lunges 15 TTB 10 DB DL Burpees x 15min AMRAP L1- 50/35, TTB L2/M- 30/20, KTE, L3- 15/ BW, V-up, BW Burpees 15minsRead More