WORKOUT OF THE DAY: STRENGTH: Rear stepping Lunge 10.10.10 building WOD: [ Upside Down Cake ] 15/12 Cal Row 30 Sit ups x 5 Rds (15min cap) L1- 30 sit-ups L2/M- 25 sit-ups L3- 20 sit-ups 15minRead More

WORKOUT OF THE DAY: STRENGTH: Bench Press 10rm (TEST) WOD: [ Gerdinia ] Run 200m 15 P Jerks x 4 rds on 3 mins (if finish in under 3min= rest) (12mins) L1-115/80 L2/M-95/65 L3-150m, 65/35Read More

Testing Day!!! WORKOUT OF THE DAY: STRENGTH: F Squat 10rm (TEST) WOD: [ Magic 8 Ball ] 8 Pull-ups 8 Box Jumps 8min AMRAP L1- CTB, 24/20 L2/M-BW, 20/14 L3-V-row, 14/plateRead More

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

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us for a fun workout at 9:15am!Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] 50 Cal Row 75 DB Step-ups (30/20, L+R=2 reps) 100 V-rows 200 D-unders (400 singles) 100 V-rows 75 DB Step-ups 50 Cal Row 35min CapRead More

WORKOUT OF THE DAY: STRENGTH: B Squat 1.1.1.1 building WOD: [ Amanda (Test) ] 9-7-5 M-up Snatch (Full) or- 18 CTBs 9 Snatches (Full) 14 CTBs 7 Snatches (Full) 10 CTBs 5 Snatches (Full) L1-M-up, 135/95 L2/M-CTB, 115/80 L3- Pull-up, OHS 95/65 Core Buy-Out: 4 x 1min Wt Hover, harder version then last weekRead More

WORKOUT OF THE DAY: STRENGTH:Max Strict HSPU (Re-Test),1 or no abmats, then 2 more ME sets -or- ME Strict Shoulder Press, then 2 more ME sets Men-95 or 65 Women-65 or 45 WOD: [ Green Tea ] Run 400m 30 Air Squats 30 Sit-ups x 4 Rds 16 min cap L1- RX L2/M- 300m, 20,...Read More

WORKOUT OF THE DAY: STRENGTH: Re-Testing Day 1 WOD: [ Oly Total ] 1RM Snatch 1RM Clean & Jerk Core Buy-Out: 4 x 20 Stict Abmat sit-ups, rest 1 min betweenRead More

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