Congratulations to Lisa & Jason who took 2nd place at their comp this past weekend! WORKOUT OF THE DAY: STRENGTH:Back Squat- 5@95%.3@100%.1.1.1@105-110% (all % based off of 5rm) WOD: [ Drop it like it’s hot ] 20-15-10-5 B Squat w/ 10 Dips each rd (same version as Elizabeth wod) L1-135/95 L2/M-95/65 L3-65/45 10min capRead More
Join us at 9:15 for our Sandbag Mile to honor our veterans! Learn more HERE! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sandbag Mile + Some extra FUN! ] Sandbag Mile is an event where athletes carry a sandbag 1mile for time as an individual or as part of a team. You choose a division based...Read More
WORKOUT OF THE DAY: STRENGTH: HSPU- 3 ME sets on 2min then 2-4 reps OTMEM for 12min total OR Strict Press- 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD: [ Opens Wod 13.2 ] 10min AMRAP 5 Push Jerks 10 DLs 15 Box Jumps L1-115/75, 2420 L2/M-95/65, 20/14 L3-65/45, 14/ PlateRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 4 ] 300m Row 25 Hollow Rocks 20 Alt Lunges rest Team score is total rounds in 30min *No one can move forward until 3 working teammates compete task.Read More
WORKOUT OF THE DAY: STRENGTH:Thruster 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD: [ Packing ] 5 F Squats* 10 Burpees x 5 Rds *Done at your 5rm Thruster Testing wt 8min CapRead More
WORKOUT OF THE DAY: STRENGTH: Back Squat 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD: [ Barn Owl ] 600m mile Run (3min Cap) Then 6 Rds of- 10 Push-ups 10 KB Swings Then 600m Run L1-600m, 70/53 L2/M-400m, 53/35, incline L3-300m, 35/18, incline 14min CapRead More
REMINDER: Jenn’s mobility class starts in ONE WEEK! Beginning Nov 14th, join Jenn from 10:30-11:00am every Saturday for 30 minutes of focused mobility! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 9:15 WOD ] Coach Dave Special!Read More
