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:  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 [Deja Vu] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1-...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 [Star] Partner Wod 30min AMRAP 10 Wall Walks 20 Cal bike 30 KB swings 40 MB Squat cleans 50 Sit-ups L1- 70/53, Strict Sit-up, 30/20 L2/M- 53/35, butterfly sit-up, 20/14 L3- 35/18, arm throw sit-up, 14/10 20min        Read More

  WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side   WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: Front Squat 12.12.12 across, as heavy as possible, (80-85% of 10rm) WOD [Carbon] 10 Pull-ups 10 P Snatches 30 D-unders x 6 Rds L1- 95/65, CTBs L2/M- 75/55, bw, 1/2 D-unders L3- 55/35, V-rows, Singles x 2   14min Cap                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: 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