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 7am -8:45 am. Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Get it done)   Run 400m or row 500m 30 KBs (44/26) 20 MB Sit-ups 10 Turkish Get-ups (5/arm, same wt as KB swing ideally) x 5 Rds  Read More

  WORKOUT OF THE DAY STRENGTH: Build to a 3rm Thruster   WOD(Bergeron Beep Test) 7 Thrusters 7 Pull-ups 7 Burpees L1-75/55 L2/M- 5 reps of all, 65/55, jumping P-up L3- 4 reps of all 45/25, V-row 14 Min AMRAP      Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Poker)  (teams of 3-4) -Hollow Rocks – Push-ups on DBs – Lateral Bound Over the pair of DBs (L+R=1) – DB Bent over row (40/25) Joker- everyone picks 1 – row 500m, AD 1/2 mile, runs 800m, burpees 40 reps, and they complete before meeting back up 30min...Read More

  WORKOUT OF THE DAY STRENGTH: Build to heaviest – 3 power cleans + 3 Push Jerks -getting all 3 power cleans than doing all 3 push Jerks WOD(Sunshine Slaw) 20/15 cal Bike 10 Squat cleans x 3 Rds L1- 185/125 L2- 15/12 cals, 135/ 85 L3- 12/10 cals, 65/ 35 15mins    Read More

  WORKOUT OF THE DAY STRENGTH: A) Strict TTB/ Knee raise superset with B) 4 way monster walks x 4 sets   WOD(Houdini) 5 Wall Walks 30 Sit-ups 40 Plyo Lunges (L+R=2) 50 D-unders x 4 Rds L1- 20 ghds each rd L2/M- alt lunge, 1/2 attempt D-unders L3- 10 P Press (95/65), 20 sit-ups, 40...Read More

  WORKOUT OF THE DAY STRENGTH: F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD(Christine) *Whole Life challenge Fitness test* 3 rounds of- 500m row or 30/20 cal bike 12 DLs 21 Box jumps L1- Bodyweight DL, 24/20″ L2/M- 135/95, 20/14″ L3- 400m/15 cals, 95/55, 14″ step ups * WLC- make...Read More

  WORKOUT OF THE DAY STRENGTH:  Push Press 5.5.5.5 Building WOD(Spicy2) 6 P Jerks 12 Pull-ups 24 Air squats x 5 Rd L1-165/115, CTB L2/M-125/85, jump pull-ups L3-75/55, V-rows 14min Cap  Read More

  WORKOUT OF THE DAY STRENGTH:  Hang Power Clean 5.5.5.5 building WOD( Opens Wod 14.5) 21-18-15-12-9-6-3 Thruster Burpee L1- 95/65 L2/M- start at 18, 65/45, L3- start at 15, 45/ 25, 1/2 the burpees 20mins                                          ...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 7am -8:45 am. Read More