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: NONE WOD: [ Water ] 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 30 Push-ups 30 Back squats 75/55 40mins    Read More

  WORKOUT OF THE DAY: STRENGTH: Bench Press 10.10.10.10 across WOD: [ Omelette] 800m Run 60 Burpees 40 Pull-ups 20 DLs 16min Cap L1-275/185 L2-185/135 L3-135/95    Read More

  WORKOUT OF THE DAY: STRENGTH: NONE WOD: [ Sunshine ] 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 reps...Read More

  WORKOUT OF THE DAY: STRENGTH: 2 power Snatch OTMEM x 10mins or 2 squat snatches OTMEM x 10mins WOD: [ Iced Tea ] 30-20-10 KB Goblet Squat Russian KBS 10min Cap L1- 93/70 L2/M- 70/53 L3- 44/18      Read More

  WORKOUT OF THE DAY: STRENGTH:  Squat Clean + Jerk OTMx10mins   WOD: [ Peppers ] 5 P. Jerks 10 Pull-ups 15 DLs x 5 sets 14mins L1-185/135, CTB L2/M- 115/80, reg pull-up L3-95/65, banded  Read More

  WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Refresh] Partner Wod- 2x 150m Lunge while other does ME KBS 2x 300m Sandbag carry (50/30) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner does ME Burpee -Score is overall time minus total reps (in sec) of KB+Cals+Burpees 40min Cap  ...Read More

WORKOUT OF THE DAY: STRENGTH: Option 1- 2-4 strict HSPUs OTMEM x 10mins (5min build) Option 2- Strict shoulder press 8.8.8.8.8.,8 building, on 2min WOD: [ Wings] 3 min ME- Thrusters 1min Rest 3 min ME- D-unders 1min Rest 3 min ME- Dips (11min) L1- 95/65, Rings, D-unders L2- 75/55, Push-ups, D-unders L3-55/35, Knee Push-ups, Singles 11min...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: NONE WOD: [Nantucket] Row 50/30 Cals then- 4 Rds 5 Wall Walks 10 DB Lunges/ side 15 TTBs Then- Bike 50/ 30 cals Then- 4 Rds 10 DB Power cleans (same DBs) 20 Hollow Rocks Then- 50 Burpees 35mins L1-45/30 L2/M-30/25 L3-15/10    Read More