WORKOUT OF THE DAY STRENGTH: F Squat 6.6.6.6 building, (shoot for 10% more than your 10rm) WOD (Canon) 200m Run 20 Pull-ups 20 Plyo Lunges -1min min rest between rounds- x 4 rds L1- rx L2/M- 15 banded, alt L3- row, 12 V-row, A squat 16min                Read More

  WORKOUT OF THE DAY STRENGTH: Tempo DL 5.5.5.5. at 90% of 10rm  (1 Tempo rep= 4 secs down,1 sec up) WOD (Drive) 400m Run 20 P Press 20 TTBs x 3 Rds 20mins L1- 95/ 65, TTB L2/M- 75/55, KTE (or cut back reps to 15-10 for TTB) L3- 300m, 65/45, V-ups    ...Read More

  WORKOUT OF THE DAY STRENGTH:  Super Set- A- 4 way Monster Walks 25ft forward 25ft backwards 25ft Sideways 25ft other side B- Hanging L-Hold, ME (Goal is 20-30+ sec/ round) WOD [Throne] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1- GHD,...Read More

  WORKOUT OF THE DAY STRENGTH: Tempo F Squat 5.5.5.5. at 90% of 10rm (1 Tempo rep= 4 secs down, 1 sec up) WOD [Mischeif] 1 Power C+J 2 Buprees over bar x 8min AMRAP L1- @ 90% of 1rm L2/M- @85% of 1rm L3- @80% of 1rm                ...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 [Mango] 5 rounds, 2min rest between rounds- 12 Box Jump 14 TTB 16 KB Gob squat 18 DB Snatch 20/15 Cals Row L1- 24/20, 70/53, 50/35 L2/ M- 20/14, 53/35, 40/25 L3- 14/ plate, 35/26, 30/15 40min capRead More

  WORKOUT OF THE DAY STRENGTH: DL 12.12.12. across, 80-85% of 10rm WOD [Nike] 400m Run 21 P Jerks 400m Run 15 P Jerks 400m Run 9 P Jerks L1-155/105 L2/M-95/65, 300m L3-65/45, 200m 15min Cap              Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 12.12.12 across, goal 80-85% of 10rm WOD [Payday] 2min AMRAP, 1 min rest of- 1-Run 200m, ME wall Balls 2- Run 200m, ME Push-ups x 3 sets of each -note total wall balls and Push-ups 18mins L1-200m, dips or toe push-ups, 20/14 L2/M- 200m, incline, 14/10 L3-150m,...Read More

  WORKOUT OF THE DAY STRENGTH: DL 8.8.8.8 across @ 90% of 10rm from previous week WOD [Castle] 8 Push-up 4 P Cleans 8 Air Squats 4min AMRAP Rest 2mins 6 Push-ups 3 P Cleans 6 Air Squats 4min AMRAP Rest 1mins 4 Push-ups 2 P cleans 4 Air Squats 4min Amrap L1- Dips, 185/125 L2/M-...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Fire] Teams of 2, only 1 working at a time: 45 seconds/partner x 4 Rd/per (6min/ station) 90 sec rest between stations 1) 150′ Tire Drags (45/25) 2) Battling Ropes 3) Sledge Hammer hits 4) 150′ Farmers Carries (70/53) 5) 150′ Shuttle runs -No scores, just sweat!...Read More