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: NONE   WOD:(Day) Teams of 2 1 mile run (alt laps) 100 KB 100 Box Js 100 Cals A Bike 100 burpees 100 MB toss Alt Sit-ups 40min Cap                              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:  Back Squat 5.5.5. Across + 1 ME set, all sets at 90% of 5rm    WOD:(Citron) 6 P Cleans 4 F Squats 2 P Jerk x 8min AMRAP L1-135/95 L2/M-95/65 L3-65/45                                    Read More

     WORKOUT OF THE DAY STRENGTH: Back Squat 5m (Test #1)   WOD:(Berger) 400m Run 20 P Snatches 10 Burpees x 3 rds 18min Cap L1-95/65 L2/M-65/45, 300m L3- KB swing 35/18, 200m “                                Read More

    WORKOUT OF THE DAY STRENGTH: 3rm Snatch(Full), touch and go (Re-Test#1) or 3rm OHS WOD:(Alvarado) 12 Pull-ups 25 sit ups* 6 Rds * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded, 20 sit-ups L3-V-row, 15 sit ups (10min Cap)    ...Read More

    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: 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: Push Jerk 3.3.3.3. Across Or P Press 3.3.3.3. Across WOD (Fusion) Run 1 mile (8min cap) 25 DLs 50 Sit-ups Run 800m (4min cap) 20 DLs 40 Sit ups Run 400m (2min Cap) 15 DLs 30 Sit-ups L1-rx’d, 185/135 L2/M-4 laps/ 2 laps/ 1 lap, 135/95 L3- 3 laps/2 laps/...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD:(Lewis) Teams of 2 200m Tire Drag 60 KBS 200m Tire Drag 30 TTB L1-45/25, 70/53, TTB L2/M-45/25, 53/35, KTE L3-25/10, 35/18, knee raise 30min AMRAP                              Read More