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

  WORKOUT OF THE DAY STRENGTH:  Hang Snatch (Full) 3.3.3. Across or OHS 3.3.3. Across WOD (Nancy) 5 Rds- 400m Run 15 OHS L1-400m, 95/65 L2/M-300m, 65/45 L3-200m, F Squat 65/45, 15min Cap                                Read More

  WORKOUT OF THE DAY STRENGTH:Push Jerk 5.5.5.5. Building Or Stirct Press 5.5.5.5. Across WOD (Karen) 150 Wall balls for time L1- 20/14, 10/9ft L/M- 14/10, 10/9ft L3- 10/6, 9ft, wod is- 10 wall balls/ 200m run x 5rds                            Read More

  WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM x 8mins of- 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across   WOD (Apple Pie) 10.9.8.7.6.5.4.3.2.1 of- TTB KBS Burpees L1-TTB, 70/53 L2/M-KTE, 53/35 L3- 2...Read More

  WORKOUT OF THE DAY STRENGTH: Snatch (Full) 5.5.5.5. Building or OHS 5.5.5.5. Building WOD (Spealler Special) 4 rounds 400m Run 50 Air Squats L1- rx L2/M- 300m, 40 squats L3- 200m, 25 squats                              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

Good luck to our Master athletes who are heading down to Rhode Island to compete in the 2017 North East Master’s Classic tomorrow.  Good luck guys and go get’em. WORKOUT OF THE DAY STRENGTH:NONE WOD (Classic) 20 burpees 20 Box Jumps (24/20) 20 KB swings (53/35) 20 wall balls (20/14) 200m Run 20 MB Sit-ups...Read More

Congratulations to all those who PR’d this past Saturday!  WORKOUT OF THE DAY STRENGTH: 3rm Clean (Full), touch and go (Test#4) WOD (Ascent) 3 squat cleans (75% of 3rm) 6 burpees x 6min amrap  Read More

  WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Matadore/ Jerk Boxes -Ring Support Hold or -Close Grip (wrists touching ribs) 3rm Bench WOD (Diggs) Run 5k (Test#3) Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap * if non-impact, row...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