WORKOUT OF THE DAY STRENGTH: NONE WOD(Poker)  (teams of 3-4) -Hollow Rocks – Push-ups on DBs – Lateral Bound Over the pair of DBs (L+R=1) – DB Bent over row (40/25) Joker- everyone picks 1 – row 500m, AD 1/2 mile, runs 800m, burpees 40 reps, and they complete before meeting back up 30min...Read More

  WORKOUT OF THE DAY STRENGTH: A) Strict TTB/ Knee raise superset with B) 4 way monster walks x 4 sets   WOD(Houdini) 5 Wall Walks 30 Sit-ups 40 Plyo Lunges (L+R=2) 50 D-unders x 4 Rds L1- 20 ghds each rd L2/M- alt lunge, 1/2 attempt D-unders L3- 10 P Press (95/65), 20 sit-ups, 40...Read More

  WORKOUT OF THE DAY STRENGTH: F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD(Christine) *Whole Life challenge Fitness test* 3 rounds of- 500m row or 30/20 cal bike 12 DLs 21 Box jumps L1- Bodyweight DL, 24/20″ L2/M- 135/95, 20/14″ L3- 400m/15 cals, 95/55, 14″ step ups * WLC- make...Read More

  WORKOUT OF THE DAY STRENGTH:  Push Press 5.5.5.5 Building WOD(Spicy2) 6 P Jerks 12 Pull-ups 24 Air squats x 5 Rd L1-165/115, CTB L2/M-125/85, jump pull-ups L3-75/55, V-rows 14min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: L Sit Holds ME attempts, rest 1-2min between attempts Hold L Sit using- Rings Paralletes Boxes/ Benches Hollow Rock Hold WOD(Spicy ) 6 P Jerks 12 Pull-ups 24 Air squats x 5 Rd L1-165/115, CTB L2/M-125/85, jump pull-ups L3-75/55, V-rows 14min CapRead More

  WORKOUT OF THE DAY STRENGTH:  Goat day- Pulling OTMEM- choose one and do a OTMEM x 10min – chin over bar 5-10sec -Jumping Negative (2-3 reps/min) -Partner assisted (3-5 reps) – Strict Pull-up 2-4 reps -Strict CTB 2-4 reps” WOD(Discovery) 1min ME- TTBs 1min ME-DL 1min Rest x 3 sets L1-TTB, 185/135 L2/M-KTE, 155/105 L3-knee...Read More

  WORKOUT OF THE DAY STRENGTH:  Hang Power Clean 5.5.5.5 building WOD( Opens Wod 14.5) 21-18-15-12-9-6-3 Thruster Burpee L1- 95/65 L2/M- start at 18, 65/45, L3- start at 15, 45/ 25, 1/2 the burpees 20mins                                          ...Read More

  WORKOUT OF THE DAY STRENGTH:  Bench Press  3.3.3.3.3 building WOD(Wallace) 7 Box Jumps 10 Alt DB Snatches x 7 Rds L1- 24/20, 50/30 L2/M- 20/14, 35/20 L3- 14/ plate, KB Swing (35/18) 15min                                            ...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(Cricket) Team Wod, only 1 works at a time 2000m Row 100 Box Jumps 100 KBs (53/35) 100 Hollow Rocks 100 Vertical Ring Rows 100 Burpees 100 MB Russian twists (14/10,L+R=1)                                  ...Read More