WORKOUT OF THE DAY STRENGTH:  Clean Complex 5sec DL up 5sec DL down 1 Clean 3 F Squats Build over 15mins WOD: (Pinkman) 50 D-unders 20/15 Push-ups 10 DLs x 5 Rds 15min Cap L1- 275/ 185 L2- 225/135 L3- singles x 2, knee push-up, 135/85Read More

WORKOUT OF THE DAY STRENGTH: OHS 8.8.8.8.8 across @ 90% of 5rm Or Snatch complex (listed below). Snatch complex- 5 sec snatch grip DL up 5 sec snatch grip DL down (eccentric) 1 Snatch 3 OHSs build over 16 mins WOD: (Stranger) 400m Run (or row) 21 KBs 15 Burpees x 3 Rds 16min Cap L1-...Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: Clean & Jerk  Max (Test 5) WOD: (Nut Milk) 10 P Jerks 15 TTBs 200m Run 15min AMRAP L1- 155/105 L2- 95/65, KTE, 150m L3- 65/45, knee raise, 15/10cal bikeRead More

Don’t forget to wear your Halloween costume tomorrow for our workout!!! WORKOUT OF THE DAY STRENGTH: Single Leg DLs w/ BBs 6/ side, 5-6 sets WOD: (Don’t drop the pumpkin) 400m Pumpkin Run 30 Pumpkin Squat Cleans 20 Pumpkin Sit-ups x 4 Rds L1- 30/20# pumpkin L2- 300m ,20/14# pumpkin L3- 3 rounds, 200m,14/0# pumpkin, 25min...Read More

WORKOUT OF THE DAY STRENGTH:  4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters...Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bread & Butter) Partner Wod- 40 DB Burpee DLs 2 Rope climbs 60 WBs 2 Rope 80 SDLHPs 2 Rope 100 partner leg tosses 2 Ropes 30min AMRAP L1- 50/35, 20/14, 53/35 L2- 30/20, 4 20″ box sit-to stands, 14/10, 44/26 L3- 20/15, 4 sit-to stands, 10/6, 35/18,Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min...Read More

WORKOUT OF THE DAY STRENGTH: HSPU Practice – Sh. Press – HS Holds – HSPUs OTMEM   WOD: Memory Game Run 1 mile 100 Air Squats 100 Sit-ups 20min Cap L1- 5 laps, 50 alt. pistols, 75 GHDs L2- 4 laps, 100/100 L3- 3 laps, 5-7 rds of 10 squats/ 10 sit-ups.Read More