WORKOUT OF THE DAY: STRENGTH:B Squat 85-90% of 1rm 3.3.3.3 (Across)+1ME (max effort set) WOD: [ Covington ] 500m Row 40 TTB 30 KBs 20 HSPUs 1 Lap (300m) F Carry L1-TTB, 70/53, Def 6/4″, 65/45 DBs L2-KTE, 53/35, flat HS, 50/30 DBs L3-400m, Knee raise, Sh press 30/20, 30/20Bs F carry 15min Cap  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 at 9:15 for a fun WOD!  Read More

WORKOUT OF THE DAY: STRENGTH: DL 80% of 1rm 5.5.5.5 (Across)+1ME WOD: [ Mini “Badger” ] 20 hang squat cleans 25 Pull-ups 600m run x 2 sets 15min L1-95/65 L2/M-75/55 L3-65/35, V-rowsRead More

WORKOUT OF THE DAY: STRENGTH: Pistol Practice -Practice 5-8 reps per side of either: -Step-ups -Assisted pistols with Rope/ band -Pistols to target (MB or step) -Pistols (Full) WOD: [ 1min Supersets ] x3 sets each: 1-Row (cals)-DB P Press (30/20#) 1min rest 2-Burpee- Hollow rock 1min rest 3-Plank-D-Under 20mins  Read More

WORKOUT OF THE DAY: STRENGTH: 2-4 Pull-ups OTMEM x10min WOD: [ Prophecy ] 30-20-10 of- BJ KB 2X sit-ups (60-40-20) 14min Cap L1-24/20, 70/53 L2/M-20/14, 44/35 L3-14/Plate, 35/18Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 80% of 1rm5.5.5.5 (Across)+1ME WOD: [ 10min AMRAP ] 1.1.2.2.3.3.4.4….of- Burpee Power Clean Push Jerk L1-165/105 L2/M-125/85 L3-95/55  Read More

WORKOUT OF THE DAY: STRENGTH: B Squat 80% of 1rm 5.5.5.5 (Across)+1ME (max effort set) WOD: [ Hillman ] Run 400m 20 Pull-ups 15 F Squats x 3 rds 15min Cap L1-135/95, CTB L2/M-95/65 L3-65/35Read More

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

We hope to see you all at the Bemis 5K today! Kids Fun Run 11:00am 5K Walk 11:30am 5K Run 12:00 noon!   WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us at 9:15 for a fun WOD!  Read More