WORKOUT OF THE DAY STRENGTH: F Squat 3.3.3.3. building WOD(Thrusters, Burpees, Pull Ups OH MY!) 4 Thrusters 6 Burpees 8 Pull-ups L1-135/95, CTB L2/M-95/65, bw L3-65/35, V-rows 10 Min AMRAP  Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Team Relay) 10/7 cal bike 15 KB Swings (53/35/18) 20 OHS (45/35l/15) 25 HR Push-ups, Toes or knees 30 DL’s (135/95/ 55) 35 D-Unders/70 Singles 3 RFT (30min CAP) **Using on the floor. Split  into 3 equal teams. All teams start at front end of room, one athlete...Read More

  WORKOUT OF THE DAY STRENGTH: P clean and Jerk 1.1.1.1.1. building WOD(DT) 12 DL 9 hang Cleans 6 P Jerks x 5 Rds L1-155/105 L2/M-115/75 L3-96/55 10min Cap    Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 building WOD(Double Down) 10 V-rows 15 Wall Balls 20 Plyo Lunges (L+R=2) 25 Sit-ups 30 D-unders x 4 Rds L1- False grip feet elevated, 30/20, GHD sit-up L2/M- legs straight, 20/14, 1/2 d-unders L3- bent knee, alt lunge, 60 singles, 3 rds 16mins  Read More

  WORKOUT OF THE DAY STRENGTH: B Squat 10.10.10. across   WOD(Wait, I thought it said slurpees!) 15,12,9,6,3 TTB Burpee – each round ends with a 10/7 cal row/ bike L1- 30/20, TTB L2/M- 20/14, KTE L3- 14/ 10, Knee raise, squat thrust 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: NONE   WOD(Break) Team wod -Reps can only be completed when partner is “”holding”” the other position. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner holds plate...Read More

  WORKOUT OF THE DAY STRENGTH: Clean (Full) 3.2.1.1.1. Building   WOD(Pick it up) 30 B Squats 20 P Snatches x 3 rds L1-95/65 L2/M-75/55 L3-45/25 12minRead More

Cara brings a smile to everyone’s face she encounters at the gym.  Always the “best dressed” in class, she is positive, funny & encouraging to be around. Cara turns 70 years old next month and is in amazing shape! Her strength and mobility continue to improve and she is proof that you can start your...Read More

  WORKOUT OF THE DAY STRENGTH:  DL 3.3.3.3.3 building   WOD(Move it, or Lose it) 20,18,16,14,12,10,8,6,4,2 KB Swing KB Goblet Lunge (L+R=2) -5 Buprees AFTER each set of swings and lunges L1-62/44 L2/M-44/35, 3 burpees L3-35/18, 2 burpees 15min Cap -at the 20min mark- Invervals- 30sec/30sec shuttle sprints x 10 sets/ person (partner up)Read More

  WORKOUT OF THE DAY STRENGTH:  OHS 5.5.5.5 (building)   WOD(Opens 12.3) ( adjusted to 12min vs usual 18min) 12min AMRAP 15 Box jumps 12 Push press 9 TTB L1- 24/20, 115/75, TTB L2/M- 20/20, 95/55 (55+) L3-14/ plate, 65/35, KTE 12minsRead More