Great turn out at this year’s Miles for Myles 5K road race! WORKOUT OF THE DAY: STRENGTH: 3rm Clean(Full), touch and go (Test#4) WOD: [ Beta ] 3 squat cleans (75% of you PREVIOUS 3rm) 6 burpees* *can you beat your previous score from 9.16.15 x 6min AMRAP Buy-Out: A- BB bent over Row 4 x...Read More

Congrats to Anthony for racing the OCR World Championships this past weekend! WORKOUT OF THE DAY: STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold -Close Grip (wrists touching ribs) 3rm Bench   WOD: [ Run 5k (Test#3) ] Run 15.5 laps for time L1-15...Read More

WORKOUT OF THE DAY: STRENGTH: (Test#1) 3rm Snatch(Full), touch and go  or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test) WOD: [ Liquid ] 12 Pull-ups 25 sit ups* 6 Rds (10min Cap) * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded...Read More

We hope to see a big turnout for the Miles for Myles 5K in Lunenburg TODAY!  The race starts at 12:00!  Be sure to arrive early if you need to register and wear your EXP Gear! See you all there! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.Read More

We hope to see a big turnout for the Miles for Myles 5K in Lunenburg tomorrow!  The race starts at 12:00!  Be sure to arrive early if you need to register and wear your EXP Gear! See you all there! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat Fest ] See you at 9:15! Buy-Out:...Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.4.3.2.1 building to 80% of 1rm WOD: [ Transport ] Row 1,000m 50 Wall Balls 50 Push-ups 12min Cap L1-20/14 to 10′, TTB L2/M-14/10 to 9′, incline push up, KTE L3-row 800m, 10/6 to 8′, knee push-up, knee raise Buy-Out: A) 4 x Ab 40 on the PB- “Ab 40″=...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Jerry ]  Run 1 mile Row 2,000m Run 1 mile 30min Cap L1- 5 laps, 2000m, 5 laps L2/ M- 4 laps, 1800m, 4 laps L3-3 laps, 1500m, 3 laps Buy-Out: Accumulate 140 sec in a HS HoldRead More

WORKOUT OF THE DAY: STRENGTH:Clean 5.4.3.2.1 building to 80% 1rm WOD: [ Rush ] 5 F Squats 6 Lateral Bar burpees x 10 rds 14min Cap L1-135/95 L2/M-95/65 L3-65/45, no bound over bar Buy-Out: A) 4 x 15DB Row, heavier then 2 weeks ago B) 4x35sec HS hold between each setRead More

De-Load week.  Work to 80% effort this week on strength/skill work.  We will be re-testing next week! WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer).Then for another 8mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ difficulty as needed to achieve...Read More

 Normal Schedule for Columbus Day! WORKOUT OF THE DAY: STRENGTH:Snatch 5.4.3.2.1. building to 80% 1rm or OHS 5.4.3.2.1 building to 80% of 1rm WOD: [ Dance Off ] 20 Hang power cleans 30 Sit-ups 40 Air Squats X 3 rds 14min Cap L1-95/65 L2/M-75/55 L3-65/35 Buy-Out: A) 3 x 20 PB Hyper extensions B) 4 x 35Sec...Read More