WORKOUT OF THE DAY STRENGTH: NONE WOD: (Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups/ jumping, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min CapRead More

**ONLY 8AM & 9:15 AM CLASSES TODAY.  WORKOUT OF THE DAY STRENGTH:  Power Clean and Jerk building 1.1.1.1. WOD: (Goal setting) 10 Burpees 10 CJs10 Burpees 8 CJs10 Burpees 6 CJs10 Burpees 4 CJs10 Burpees2 CJs 10 Burpees5 DLs10 Burpees10 DLs10 burpees15 DLs10 burpees20 DLs10 burpees25 DLs L1-135/95L2/M- 95/65, 8 burpeesL3-75/35, 8 squat thrusts 20min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (New Years Eve Wod) Team of 2- 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB Swings (53/35) 31 Push-ups 31 Box J’s (24/20) 31 Pull-ups 31 KB...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bwRead More

**Don’t forget our holiday schedule for today.  We only have our morning class and our noon class.  ALL evening class are cancelled.  Enjoy your holiday.   WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or...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.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Pre Christmas sweat-fest) 9/7 Cal row/ Bike 12 DB Alt. Lunges 15 DB Hang Power Cleans 18 Hollow Rocks 21 Air Squats 24 Sit-ups x 5 Rds L1- 45/30 L2- 30/20 L3- 20/12 35min CapRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (12 days of Christmas) 1 Snatch (Full) 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35 40min CapRead More

WORKOUT OF THE DAY STRENGTH: Squat Clean 5.4.3.2.1 or F Squat 5.5.5.5.5 WOD: (Nails down a chalkboard) 200m Run 6 Squat Cleans on 3mins x 4 Rds L1- 185/125 L2- 135/95 L3- 60sec run or bike, 95/35 12minsRead More

WORKOUT OF THE DAY STRENGTH: Power Snatch 5.4.3.2.1   WOD: (Ring my Kettlebell) 15min AMRAP 10 KB Clean and Jerks (5/side anyway) 15 KB Goblet Squats 20 Russian Swings 25 Sit-ups L1- 70/53 L2- 53/35 L3- 35/18, DB for CJs  Read More