WORKOUT OF THE DAY: STRENGTH: Snatch 1rm (Re-Test) WOD: [ Friends ] 9 KBs 9 Box Jumps x 9min AMRAP L1-70/53, 30/24″ L2/M-53/35, 24/20″ L3-35/18,20/14″ 9minRead More

WORKOUT OF THE DAY: STRENGTH: C&J 1rm (Re-Test) WOD: [ Yosemite ] 6 Squat Cleans 12 Burpees 5 Rds L1-155/105 L2/M-115/75 L3-75/45 12min 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: OHS 5.5.5 across (around 70%) WOD: [ Clerk ] 10 TTB 15 KB 20 WB x 4 Rds L1-53/35, 20/14# L2/M-KTE, 44/26, 14/10# L3- Knee Raise, 35/18, 10/6# 15min CAP  Read More

WORKOUT OF THE DAY: STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD: [ Team Wod ] OTMEM Both Partners do 3 Burpees Row 2000m 200 OH Plate (45/25) Lunges (L+R=2) 200 Hollow Rocks 35min CapRead More

WORKOUT OF THE DAY: STRENGTH:Jerk 5.5.5. across (around 70%) WOD: [ Max out ] 4min Max Squat Cleans rest 1min 3min Max P Jerks Rest 1min 2min Max P Cleans Rest 1min 1min Max Lateral Bar Hops L1-95/65 L2/M-75/55 L3-65/35Read More

WORKOUT OF THE DAY: STRENGTH:Snatch 5.5.5 across (around 70%) WOD: [ Angie ] 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each L2/M- 80 of each, banded pull-ups, incline push-ups L3- 60 of each, V-rows, knee Push-ups 30min CapRead More

WORKOUT OF THE DAY: STRENGTH:Clean 5.5.5 across (around 70%) WOD: [ Pull ] 3 DL 6 Box Jumps 9min AMRAP L1-225/155, 24/20′ L2/M- 185/115, 20/14″ L3-135/85, 14/ Plate 9minRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Ring in the New Year ] Join coach Dave at 9:15 to ring in 2016!  Read More

Holiday Schedule: Friday 1/1: 8:00am & 9:15am ONLY WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 2016 ] Team of 2- 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB Swings (53/35) 31 Push-ups 31 Box...Read More