WORKOUT OF THE DAY: STRENGTH:Giant Set- 30 Sec L-sit 20 Hollow Rocks 1min Hover rest 1min x 3-5 sets WOD: [ Nasty Girls ] 50 Squats 7 Muscle-ups 10 Hang power cleans x 3 Rds L1-135/95 L2/M- 14 CTB/14 Dips, 115/80 L3-30 Squats, 14 pull-ups/ 14 push-ups, 95/55Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 3.3.3.3.3 building WOD: [ MQ 14.3 ] 50/40 Cal Row 15 HSPU 50 D-unders x 3 Rds 17min Cap L1-HSPU L2/M- 5 wall walks L3- 15 Strict Shoulder Press (65/35), 2x singlesRead More

WORKOUT OF THE DAY: STRENGTH: DL 5.4.3.2.1 building WOD: [ Puma ] 5 F Squats 7 TTB 9min AMRAP L1- 155/105 L2-95/65, KTE L3-75/45, knee raiseRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym is back! Sundays 9:15-10:15am!  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join coach Dave at 9:15 for a fun WOD!  Read More

WORKOUT OF THE DAY: STRENGTH: Snatch (Full) 2 OTMEM x 10mins WOD: [ Masters Qualifiers 14.4 ] 100 Pull-ups 100 Wall Balls 15min Cap L1- in order, 20#to 10ft, 14# to 9′ L2/ M- Any order, 14/10 to 9′ L3- 60/60, any order, V-row, 10/6# to 9′Read More

WORKOUT OF THE DAY: STRENGTH: Handstand Practice for 10 min WOD: [ Team 10K Row ] In teams of 2, complete 10K row one person working at a time.Read More

WORKOUT OF THE DAY: STRENGTH: 8-10 Strict TTB SS w/ DB Steps Ups 6/side WOD: [ Max Effort ] 1 min ME Box Jumps 1 min ME KBS 1 min ME Sit Ups 1 min Rest x4 Rds L1: 24/20, 70/53 L2: 20/14, 53/35 L3: 14/12, 35/24Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 10.8.6.4.2. WOD: [ And Then… ] Row 500m then- 10 Hang Squat Cleans 12 Push-ups x 6 Rds then- Row 500m 14min Cap L1-95/65, Dips (10/6) L2/M-65/45, Push-ups L3-55/35, knee Push-upsRead More

WORKOUT OF THE DAY: STRENGTH: OHS 5.5.5.5 building WOD: [ Tips ] 10 Pull-up 10 DL 20 D-under 10min AMRAP L1- 225/155, CTB L2/M-185/135, bw L3-135/85, Banded  Read More