Congrats to our very own Brenda who competed in Games of the Ages and crushed it! STRENGTH: DL 3.3.3.3 at 105-110% of 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September: Brussel Sprouts Low intakes of vitamin K have...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 8am-10am.    Superfood September: Collard greens The vitamin K in collard greens is beneficial for bone health. MNT reported that the nutrients modify bone matrix...Read More

STRENGTH: DL 8.8.8.8 across at around 90% of your 5rm   WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September:     Read More

A big CONGRATS to our athlete, Anthony.  He took on the Spartan Ultra Beast this weekend up at Killington.  Congrats Anthony! STRENGTH: Pull-ups, 2 sets of ME, on 2mins, then OTMEM x 10mins -Hang- :20sec of the min -Chin over bar :20sec Chin over the bar – Strict 1-5 OTMEM -Strict CTB- 1-5 OTMEM On 2mins,...Read More

STRENGTH: Back Squat 8.8.8.8. across at around 90% of your 5rm WOD (Carnegie): 4min ME WBs Rest 2min 4min ME Row for Cals Rest 2min 2min ME WBs Rest 1min 2min ME Row for CalsL1- 20/14 to 10ft L2- 14/10 to 9ft L3- 10/6 to 8ft Super Food September: Cinnamon Cinnamon has become one of the...Read More

STRENGTH: Bench Press 8.8.8.8 across at around 90% of your 5rm WOD (Coupon): 20 Box Jumps  15 TTB 10 push jerks  X4 rounds, 2mins rest in between rounds L1- 135/95, 5 bar M-ups or TTB L2- 95/65, Knee raise L3- 65/35, V-ups Super Food September: Flaxseeds Flaxseeds are not only a good source of fiber but also loaded...Read More

STRENGTH: NONE WOD:(Pace Maker) With a partner,  relay style- 1) 10min AMRAP- 10/7 Cal Row 10/7 Push-ups rest 3mins 2) 10min AMRAP- 150ft Tire Drag (54/35) 150ft Farmers Carry (70/53) Rest 3mins 3) 10min AMRAP- 20 D-unders 20 Mt climbers (L+R=2)   Superfood September: Garlic Yes, it might leave breath less-than-desirable, but these cloves can...Read More

STRENGTH: Dead Lift  5rm (Test 4)   WOD:(You want to do what?) 10 Thrusters 10 Power Snatches x 5 Rds L1- 95/65 L2- 75/55 L3- 55/35 Superfood September: Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts...Read More

STRENGTH: Bench Press 5rm (Test 3) WOD:(Runner, Runner) 1 mile Run 30 burpees 800m Run 20 burpees 400m Run 10 Burpees 20mins L1- rx L2- 4 laps, 2 laps, 1 lap L3- 3 laps, 1.5 laps, .5 lap, burpees 20-15-10   Superfood September: Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can...Read More

STRENGTH: Back Squat 5rm (Test 1) WOD:(Grace and her cousin) Grace (Test 2) Rest until the 10min Mark, then start OTMEM Min 1- 15/ 12 pull-ups Min 2- 15/12 cals on BIke x 5 Rds 20mins L1- 135/95, 5/3 M-ups, 20/15 cals L2- 105/65, 15/12 cals L3- 75/45, 10/7 cals   Superfood September:  Egg  A relatively...Read More