WORKOUT OF THE DAY: STRENGTH: 2-4 Pull-ups OTMEM x10min WOD: [ Prophecy ] 30-20-10 of- BJ KB 2X sit-ups (60-40-20) 14min Cap L1-24/20, 70/53 L2/M-20/14, 44/35 L3-14/Plate, 35/18Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 80% of 1rm5.5.5.5 (Across)+1ME WOD: [ 10min AMRAP ] 1.1.2.2.3.3.4.4….of- Burpee Power Clean Push Jerk L1-165/105 L2/M-125/85 L3-95/55  Read More

WORKOUT OF THE DAY: STRENGTH: B Squat 80% of 1rm 5.5.5.5 (Across)+1ME (max effort set) WOD: [ Hillman ] Run 400m 20 Pull-ups 15 F Squats x 3 rds 15min Cap L1-135/95, CTB L2/M-95/65 L3-65/35Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read More

We hope to see you all at the Bemis 5K today! Kids Fun Run 11:00am 5K Walk 11:30am 5K Run 12:00 noon!   WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us at 9:15 for a fun WOD!  Read More

WORKOUT OF THE DAY: STRENGTH: Power Snatch 5x5rm WOD: [ Mango ] Run 1 Mile (8min Cap) Then in any order: 100 Wall Balls 100 Push-ups 18min Cap L1-20/14 to 10′ L2/M-run 4 laps, 75 WB 14/10#, 75 Push ups L3-run 3 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups.Read More

WORKOUT OF THE DAY: STRENGTH: Practice HS walking/ balancing for 10mins WOD: [ 3 person Team ] 5,000m Row Max Sit-ups Tire Drag 300Ft (2 out&backs) -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.) 20min CapRead More

WORKOUT OF THE DAY: STRENGTH: Strict Press 1.1.1.1.1 across WOD: [ 10min AMRAP ] 5 PJ 5 Squat Cleans 5 Bupees L1-135/95 L2/M-95/65 L3-65/45Read More

WORKOUT OF THE DAY: STRENGTH:Testing! Max Strict Pull-up WOD: [ Helen ] Testing! 400m Run 21KB Swings 12 Pull-ups X 3 rds L1- 400m, 53/35, bw L2/M-300m, 44/26, bw L3- 200m, 35/18, Banded 15min CapRead More

WORKOUT OF THE DAY: STRENGTH: N/A WOD: [ Testing Day 1 ] Power Lifting Total 15min to find each Max- B Squat Bench Press DL 45minRead More