WORKOUT OF THE DAY: STRENGTH: OHS 5.5.5 across (around 70%) WOD: [ Clerk ] 10 TTB 15 KB 20 WB x 4 Rds L1-53/35, 20/14# L2/M-KTE, 44/26, 14/10# L3- Knee Raise, 35/18, 10/6# 15min CAP  Read More

WORKOUT OF THE DAY: STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD: [ Team Wod ] OTMEM Both Partners do 3 Burpees Row 2000m 200 OH Plate (45/25) Lunges (L+R=2) 200 Hollow Rocks 35min CapRead More

WORKOUT OF THE DAY: STRENGTH:Jerk 5.5.5. across (around 70%) WOD: [ Max out ] 4min Max Squat Cleans rest 1min 3min Max P Jerks Rest 1min 2min Max P Cleans Rest 1min 1min Max Lateral Bar Hops L1-95/65 L2/M-75/55 L3-65/35Read More

WORKOUT OF THE DAY: STRENGTH:Snatch 5.5.5 across (around 70%) WOD: [ Angie ] 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each L2/M- 80 of each, banded pull-ups, incline push-ups L3- 60 of each, V-rows, knee Push-ups 30min CapRead More

WORKOUT OF THE DAY: STRENGTH:Clean 5.5.5 across (around 70%) WOD: [ Pull ] 3 DL 6 Box Jumps 9min AMRAP L1-225/155, 24/20′ L2/M- 185/115, 20/14″ L3-135/85, 14/ Plate 9minRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Ring in the New Year ] Join coach Dave at 9:15 to ring in 2016!  Read More

Holiday Schedule: Friday 1/1: 8:00am & 9:15am ONLY WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 2016 ] 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...Read More

Holiday Schedule: Thursday 12/31: NO PM Classes Friday 1/1: 8:00am & 9:15am ONLY WORKOUT OF THE DAY: STRENGTH:OHS 1.1.1.1. building (95% or higher) WOD: [ Annie ] 50-40-30-20-10 D-under (2x singles) Sit-ups 12min CapRead More

WORKOUT OF THE DAY: STRENGTH:Clean 1.1.1.1.1 building (95% or higher) WOD: [ Regionals 12.2 ] 2000m Row (or 1mile run, 10min cap for both) 50 Pistols 30 Hang Power Cleans 20min Cap L1- pistol, 155/105 L2/M- row 1750m, Assit. pistol, 115/80 L3-row 1500m, Alt lunges, 75/45Read More

WORKOUT OF THE DAY: STRENGTH: Jerk 1.1.1.1.1 building (95% or higher) WOD: [ Here comes Winter! ] 6 P Jerks 6 Pull-ups 6min AMRAP L1- 115/80, CTB L2/M- 95/65, bw pull-up L3-65/45, Banded or V-rowRead More