WORKOUT OF THE DAY: STRENGTH: Deload week. Squat Clean + Jerk OTMx10 across, 80-85% for 10 working sets) WOD: [ Rich Roll ] 800m Run 60 Burpees 40 Pull-ups 20 DLs 16min Cap L1-225/155 L2-185/135 L3-135/95 Core Buy-Out: 4 x 12 good mornings (85/70), rest 90sec betweenRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 10 min AMRAPs ] With a partner, complete the following: 1-Wall Sit*- 20 Plyo Lunge 2-Hover*- 20 Hollow Rocks 3-OH Plate hold* (45/35)- 10 Burpees 2min rest between *-You can only perform reps when your partner is in the “static” position, and your partner must complete the reps before...Read More

WORKOUT OF THE DAY: STRENGTH: Deload week Option 1- 5 Strict- HSPU OTMEM x 10min, same version as 2 weeks ago, goal is to increase total volume Option 2- Strict shoulder press 3.3.3.3. building WOD: [ Russian Dressing ] 30-20-10 Thruster Dip Russian KB 15min Cap L1- 95/65, Ring, 70/53 L2/M-75/55, Push-up, 53/44 L3- 65/35, Knee...Read More

WORKOUT OF THE DAY: STRENGTH: Deload Week-P Jerks 2.2.2.2.2 building WOD: [ Green Bean ] 5 P Cleans 6 P Jerks 7 TTB x 8min AMRAP L1-135/95 L2/M-95/65 L3-65/35 Core Buy-Out: 4 x 1min Superman Holds, 1 min rest betweenRead More

WORKOUT OF THE DAY: STRENGTH: Deload week Option 1- 1 Snatch (Full) OTMEM x 10min, build to 80% of 1rm 5min Build-up Option 2- OHS 5 Reps every 2mins x 10mins WOD: [ Lead ] 15 B Squats (from the floor) 300m Run Rest exactly 1 min x 4 rds 12min Cap L1-185/135 L2/M-135/95 L3-200m Run,...Read 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: Squat Clean + Jerk OTM x10 across (Increase from last week) 85-90% for 10 sets) WOD: [ Grace ] 30 CJs for time L1- 135/95 L2/M-115/80 L3-95/55 rest reamining time, at the 6min mark- 10 DLs (same wt) 15 Push-ups x 4 Rds (8min Cap, 14 on clock) Core Buy-Out: 4 x...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] 400m Tire Drag 2000m Row 100 Wall Balls 300m Tire Drag 1000m Row 75 Wall Balls 200m Tire Drag 500m Row 50 Wall Balls 40min CapRead More

WORKOUT OF THE DAY: STRENGTH:Option 1- 5 x ME Strict HSPUs on 2mins, record total reps Option 2- Strict shoulder press 6.6.6.6. building, on 2min WOD: [ Pursuit ] 15 Pull-ups 30 Sit-ups 45 D-unders x 4 rds 15min Cap L1-CTB, Strict sit up/ GHD, D under L2/M- bw/banded, arm throw, 1/2 D unders L3-...Read More