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 5rm from the rack (Re-Test)    WOD:(Elizabeth) (Re-Test) 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-up                                      Read More

  WORKOUT OF THE DAY STRENGTH:   Strict Pull-up (Re-Test 2), then 3 x ME on 2mins    WOD:(Duffy) 500m Row 50 Sit-ups x 3 rds 15min Cap L1- Strict Sit-up L2/M-arms crossed in front L3- Arm throw                                    ...Read More

  WORKOUT OF THE DAY STRENGTH:  Back Squat 5m (Re-Test 1) WOD:(Opens Wod 17.1) 10 DB Snatches 15 Burpees over Box 20 DB Snatches 15 Burpee over Box 30 DB Snatches 15 Burpee over Box 40 DB Snatches 15 Burpee over Box 50 DB Snatches 15 Burpee over Box 20min CAP L1- 50/35, 24/20″ L2- 35/20,...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:(Unstuff-a-thon) In a team of 2 with only 1 person working at a time, complete the following tasks in any order or combination: 150 Pull-ups 200 Push-ups 250 Sit-ups 300 Air Squats 350 Double Unders (2x singles) 400sec Wall Sit (6min 40sec hold) 45min Cap L1- Toe Push-up,...Read More

  WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Spirit Run) Find a 5K or 10k turkey trot today, or go out and run 3-5 miles before the big dinner!                                        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

   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

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.Read More