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: Thruster 5.5.5.5.5 SS/ Strict pull-ups 3-5 reps -L-sit -strict -Jump Negative -Hang 15-20 sec WOD:(Absolution) 10 Box Jumps 15 WBs 10 TTBs X 15min AMRAP L1- 30/24, 20/20 L2- 24/20, 20/14, knee raise L3- 14/ plate step-up, 14/10, V-upsRead More

WORKOUT OF THE DAY STRENGTH: Dead Lift 5.5.5.5.5 WOD:(Pardon) 10-9-8-7-6-5 Front Squat (from ground) Row or Bike cals L1- 185/135 L2- 135/95 L3- 75/ 45 * female Calorie #s- 8,7,6,5,4,3Read More

WORKOUT OF THE DAY STRENGTH: Dips 5 x ME sets (goal is 8-15 reps) -Rings -Matadore -Bench SS/ 15 Hollow Rocks between each set WOD:(Munroe) OTMEM x 15mins Min 1- 200m Run Min 2- 15 Burpees Min 3- 20/15 Pull-ups Min 4- Rest L1- RX L2- 150m Run, 12 burpees, jumping Pull-ups L3- 100m run or...Read More

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40minsRead More

WORKOUT OF THE DAY STRENGTH: Power Clean 5.4.3.2.1 Superset with 5 sets of 15 Resistance band Tricep pressdowns WOD (Fire) 21,18,15,12,9,6,3 Box Jump KB Push-up L1- 24/20, 70/53, Dip L2- 20/14, 53/35, Toe P-up L3- 14/ plate, 35/18, Knee 15min capRead More

WORKOUT OF THE DAY STRENGTH: Back Squat 10.8.6.4.2.1   WOD (Demolition) 5min AMRAP 10/7 Cal Bike 10 Wall Balls Rest 3min 5min AMRAP 10/7 Cal Row 20 Plyo Lunges Rest 3mins 5min AMRAP Sit-ups 21mins L1- 30/20, GHD L2- 20/14, Strict Sit-up L3- 14/10 to 9ft, 1min on/ off on Sit-ups x 3 setsRead More

WORKOUT OF THE DAY STRENGTH: P Press 3.3.3.3.3. w/ a 3sec. negative for each rep Superset with- 10 plate or DB reverse flys x 5 sets   WOD (Mayhem) 5 P Jerks 10 Pull-ups 200m Run x 5 Rds L1- 185/125, CTB L2- 115/75, BW L3- 75/45, Jumping, 150m Run Time Cap 15minsRead 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