WORKOUT OF THE DAY: STRENGTH:3 x ME pull-ups on 2 mins, then 2-4 Pull-ups OTMEM x 6mins WOD: [ Wells ] 1000m Row (5min Cap) 75 D-unders 50 Sit-ups 25 TTB L1-D-under, anchored strict wt. (35/25) Sit-up, TTB L2/M-1/2 D-under, Strict Sit-up, KTE L3-800m Row, Singles x 2, Sit-up (anyway), knee raise 14min Cap  Read More

WORKOUT OF THE DAY: STRENGTH: Back Squat 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD: [ Barn Owl ] 600m mile Run (3min Cap) Then 6 Rds of- 10 Push-ups 10 KB Swings Then 600m Run L1-600m, 70/53 L2/M-400m, 53/35, incline L3-300m, 35/18, incline 14min CapRead More

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

REMINDER: Jenn’s mobility class starts in ONE WEEK! Beginning Nov 14th, join Jenn from 10:30-11:00am every Saturday for 30 minutes of focused mobility! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 9:15 WOD ] Coach Dave Special!Read More

REMINDER: TODAY is the final day to place your order for your Zip up & Sweatpants! ORDER HERE WORKOUT OF THE DAY: STRENGTH: HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total OR Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm) WOD: [ Transport ] 8 Dips (same version as...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Teams of 2 ] 1 mile run (alt laps) 200 KB 100 Box Js 2000m row (alt 250m) 100 burpees 40min CapRead More

WORKOUT OF THE DAY: STRENGTH: Thruster 5.5.5. Across + 1 ME set, (90% of 5rm) WOD: [ Little Monkey ] 20 Wall Balls 10 DLs x 4 rds L1-20/14, 225/155 L2/M-14/10, 155/105 L3-10/6, 95/65 10min CapRead More

WORKOUT OF THE DAY: STRENGTH:3 x ME pull-ups on 2 mins, then 1-3 Pull-ups OTMEM x 6mins Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up WOD: [ 2min ME ] Row TTB Row Hollow Rocks Row 1min rest between stations score is total dist on rower +(total TTB+hollows)Read More

 Today starts our ROW-VEMBER!!! Just like previous years, our goal throughout the month of November is to have as many members row 100, 000m by the end of the month as possible. That is under 3,500m/ day, and we had a very large group of people complete the challenge last year! On the last Saturday of...Read More

 Today starts our ROW-VEMBER!!! Just like previous years, our goal throughout the month of November is to have as many members row 100, 000m by the end of the month as possible. That is under 3, 500m/ day, and we had a very large group of people complete the challenge last year! On the last Saturday...Read More