WORKOUT OF THE DAY STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb  WOD:(Stockings) Partner Wod- 100 TTB 150 Burpees 200 Wall Balls 25min Cap                                                Read More

  WORKOUT OF THE DAY STRENGTH: OHS 3.3.3.3. Across @ 85% or B Squat 5.5.5.5.5  WOD:(Tinsel) 1min KB 1min Max Cal Row 1min Max Sit-ups 1min rest x 4 rds L1-80/62, Strict SU L2/M-53/35, Butterfly SU L3-35/18, Anchored SU 17min                                ...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 7am -8:45 am. Read More

  WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Candy Cane) 8 Burpees 12 Wall Balls (14/10) 16 KB (35/26) Run 200m x 10 rds                                          Read More

  WORKOUT OF THE DAY STRENGTH:  HS Hold/ Balance/ Walk Practice    WOD:(Partridge in a Pear Tree) Partner Wod 10 Wall Walks 20 Hang Power Cleans 30 Burpees 40 Cal Row 20min AMRAP L1-135/95 L2/M-115/75 L3-85/55 20min                                      ...Read More

  WORKOUT OF THE DAY STRENGTH:Oly Snatch 1rm (Test 2) Or P Press 1rm    WOD:(Jolly Holly) 10/7 Cal Bike 15 KBs 20 D-unders L1-70/53, 30/24″” L2/M-53/35, 24/20″” L3-35/18,20/14″” 10min AMRAP                        Read More

  WORKOUT OF THE DAY STRENGTH:  NONE    WOD:(Row-a-thon) *Row 21,097meters for time. Congrats to all those who took on the challenge of November with our annual Row-vember.  The goal of Row-vember is to row 100,000 meters in the month of November.   We are going to commence our challenge with our Row-a-thon.  The goal is...Read More

  WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Cranberry Cider) 1min Drills A Bike (Cal) KB Swing Plyo Lunge V-row Run 200m -Rest 1min x5 rds 30min L1-53/35, 200m L2/M-44/26, 150m run L3-35/18, run around 400m mark (100m)                                     ...Read More

  WORKOUT OF THE DAY STRENGTH:  Thruster (for Speed) 5.5.5.5 across @ 75% of your 5rm) -Goal is fast out of the bottom, under 10sec for all 5 reps  WOD:(Stuffin Muffins)   Tabata 20on, 10off x 8 sets of same exercise Row (total cals) 1min rest Push Press 1 min rest A Bike 1min rest SLDHP...Read More

   WORKOUT OF THE DAY STRENGTH:  4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 4mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Draft ) 200m Run 12 power Snatches 12 Box Jumps x 5 Rds L1-105/70, 24/20 L2/M-75/55, 20/14 L3-KB swing (35/18), 14/ Plate, run 150m 14min...Read More