WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hold my Protein Shake!) Team wod -Reps can only be completed when partner is “”holding”” the other positiion. 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...Read More

WORKOUT OF THE DAY STRENGTH: Power Clean complex 1 high hang clean 1 hang cleans 1 TnG clean or Hang power clean 3.3.3.3.3 WOD: (The Golden Ticket) 18 KBs 15 WBs 12 Burpees x 4 Rds L1- 80/62, 30/20 L2- 53/35, 20/14 L3- 35/18, 14/10, squat thrusts 12minsRead More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] There will be no open gym due to the incoming storm.   Check out our list of home wods on our facebook group feed.  Or complete 50 snow burpees for time.Read More

Good luck to Coach Pete as he heads out to Miami to compete in the 2019 Wodapalooza.  Let’s go Pete!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double or nothing) Partner Wod, only 1 person working at a time- 50,40,30,20,10- Power Cleans A Bike (Cals) Russian KB Swing P Jerks L1- 95/65, 95/63 L2- 75/55,...Read More

WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 WOD: (Row your boat ashore…) Row 750/ 600m, or 50/35cal bike 75 Sit-ups 75 D-unders 500/400m Row or 35/25cal bike 50 Sit-ups 50 D-unders 250/200m Row or 20/12cal bike 25 Sit-ups 25 D-unders L1- 60/30/15 GHDs L2- Rx L3- end after the 50 sit-ups. 24min CapRead More

WORKOUT OF THE DAY STRENGTH:  Squat Clean 3.3.3.3.3 WOD: (Cleaning up the place) 10 Pull-ups8 DB F Rack Step-ups 6 DB Squat Cleans x 12min AMRAP L1- CTBs, 24/20″” 50/35# DBsL2/M- 20/20″”, 35/20# DBsL3- 20/14″”, 20/12#DBs 15min  Read More

WORKOUT OF THE DAY STRENGTH: Power Jerk or Split Jerk 5.4.3.2.1 Or  5.5.5.5.5 WOD: (The running man) Run 200m 5 P Jerks 10 Burpees x 5 Rds L1- 200m, 185/125 L2- 150m, 115.80 L3-15/10 cal, 65/35 12 P Jerks/round 18min CapRead 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: (We’re not done yet!) 4min AMRAP, 2min rest x 4 Rds 3 Burpees 6 DB Hang Power Cleans 9 Air Squats L1- 50/30 L2- 40/25 L3- 20/12 Then :30sec. Ultimate Ab Intervals -V-ups -Roll-ups – Dbl. Crunch -Leg lifts – Sit-upsRead More

WORKOUT OF THE DAY STRENGTH: Min 1- Strict TTB 6-8 repMin 2- 6-10 Dips/ Push-ups x 12mins WOD: (Feel the steel) 15 SDLHPs15 B Squats15 P Jerksx 4 Rds 14min Cap L1- 115/80L2- 75/55L3- 55/35″Read More