WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 2-4 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Banded  WOD:(Galvan) 1000m Row (5min Cap) or 2/1.5m bike 100 Sit-ups 50 TTB 100 Supermans L1- Sit-up, TTB L2/M- 75 Sit-ups, KTE, 75 supermans L3-800m Row,...Read More

     WORKOUT OF THE DAY STRENGTH:    WOD:(Fraser) Team Wod 100 DLs 100 Push Jerks 100 B Squats 100 Hang Power cleans -OTMEM both do 3 burpees L1-95/65 L2/M-75/55 L3-65/35                                Read More

   WORKOUT OF THE DAY STRENGTH:  HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm)  WOD:(Duarte)  8 Dips/ Push-ups (same version as Elizabeth) 10 Alt Pistols/ wt/ Lunges 12 Pull ups 24 D-unders 14min AMRAP L1- dip, pistol, CTB L2/M- dip,...Read More

     WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Day) Teams of 2 1 mile run (alt laps) 100 KB 100 Box Js 100 Cals A Bike 100 burpees 100 MB toss Alt Sit-ups 40min Cap                              Read More

   WORKOUT OF THE DAY STRENGTH:  Thruster 5.5.5. Across + 1 ME set, (90% of 5rm)  WOD:(Davis) 15 Wall Balls 10 DLs x 5 Rds L1-20/14, 225/155 L2/M-14/10, 155/105 L3-10/6, 95/65 12min Cap              Read More

   WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 1-3 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Cohen) 2min ME intervals, 1 min rest Row TTB Row Hollow Rocks Row 1min rest between stations score is total cals on rower +(total TTB+hollows)...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.Read More

   WORKOUT OF THE DAY STRENGTH: NONE  WOD:(Castilla) Run 800m (4min cap) 80 KBs Run 800m 40 Burpees Run 800m 80 Hollow Rocks Run 800m                                  Read More

   WORKOUT OF THE DAY STRENGTH: Strict Press 5rm or Strict HSPU max +3 ME sets(Test #5)  WOD:(Casey) 12 Wall Ball 10 Pull-ups 8 Box Js 10min Amrap L1-20/14, CTB, 24/20 L2/M-14/10, pull-up, 20/14 L3- 10/6, Aus pull-up (rings or bar), 14/plate                            ...Read More

   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Burditus)    4min AMRAP, 1 min transition x With a partner, perfrom as much work as you can within 4mins -Tire Flip -Sledge Hammers -Assault Bike -Atlas Stones -Rope Climbs -Wall Walks -Battling Ropes                            ...Read More