… … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift 5 x 5 EXP Workout: WOD: “Heavy Helen” 400m Run 21 KB Swings (70/53lbs) 12 C2B Pull-ups 20min CAP Post scores and comments below. …Read More

Holiday Weekend Schedule: Saturday and Sunday: one class at 9:15am each day. Monday (Columbus Day): 8:00am and 9:15am classes only. … … WORKOUT Of the DAY: EXP Skill/Strength: EXP Workout: WOD: “Mystery WOD?” Post scores and comments below. …Read More

Holiday Weekend Schedule: Saturday and Sunday: one class at 9:15am each day. Monday (Columbus Day): 8:00am and 9:15am classes only. … … WORKOUT Of the DAY: EXP Skill/Strength: Power Clean Build-up 1 Rep OTMEM x 10min (gradually build up to a heavy lift focusing on perfect form) EXP Workout: WOD: “Grinder” 1 mile Run 30...Read More

Holiday Weekend Schedule: Saturday and Sunday: one class at 9:15am each day. Monday (Columbus Day): 8:00am and 9:15am classes only. … … WORKOUT Of the DAY: EXP Skill/Strength: Box Squat 5 x 3RM EXP Workout: WOD: “Tabata-Tastic” 1. Air Squat 2. Handstand Hold 3. Box Jump (24/20″) 4. Push-up 5. Sprint (75′ out and back...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “T.G.I.F.” With a partner complete the following chipper in order (no partitioning)… 100 Deadlifts (185/135lbs) 400m Tire Drag (45/25lbs) 200 GTO (75/55lbs) 400m Walking Lunge 300 Double Unders 400m Sprint *Complete 5 Toes-to-Bars each (or 7 knees-to-elbows/knees above 90) for every broken set...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: Bench Press 5 x 5 5.5.5.5.5 EXP Workout: WOD: “Air Force” 20 Thrusters (95/65 Rx) 20 SDHP 20 Push-Jerks 20 OHS 20 Front Squats *Complete all 5 exercises above in order, stop & drop for 4 Burpees on the minute every minute until all reps finished. 15...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: Front Squat 5 x 5 EXP Workout: WOD: “Billy” 15 Hang Squat Cleans (95/65lbs) 15 Bar facing burpees 5 rounds for time 20 min CAP Post scores and comments below. …Read More

… … … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift Build Up EXP Workout: WOD: “Diane” 21-15-9 Deadlift (225/155lbs) Handstand Push-ups 15 min CAP Buy-out: Partnered 400m Repeats x 3 (pick a partner with a comparable 400m time as you, each complete alternating 400m sprints while the other rests. Take longer rest if needed to...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats 30 min CAP Post scores and comments below. …Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Kelly” 400m Run 30 Box Jumps (24/20″ box) 30 Wall Balls (20/14lb ball) 5 rounds for time. 45 min CAP Post scores and comments below. …Read More