WORKOUT OF THE DAY STRENGTH: 3rm Snatch(Full), touch and go (Test#1) or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test *if no OHS of Snatch, 3rm B Squat WOD (Wind River) 10 Pull-ups 20 sit ups 6 Rds L1- CTB L2-BW L3-V-row (12min Cap)                ...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

Good luck to all our EXP athletes competing in our internal comp.   Please remember there are no classes for Saturday.   Please see the information below regarding our comp details.   Comp details Athletes please arrive no later than 7:15am for this Saturday’s Internal Comp. Teams are encouraged to bring a crafty team name...Read More

  WORKOUT OF THE DAY STRENGTH: DL10rm (Re-TEST 3) WOD (Cindy) (Re-TEST 4) 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees                  Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 10rm (Re-TEST 1) WOD (Dragon Whispers) 12min AMRAP  8 P Cleans 8 P Jerks 8 Pull-ups L1-135/95 L2/M-95/65 L3-65/45              Read More

  WORKOUT OF THE DAY STRENGTH: NONE HERO WOD (Whitten) Five rounds for time of: 22 Kettlebell swings, 70/53 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Phoenix) Partner wod 1) 3 laps tire drag (45/25), each time the tire stops or  teammates  switch pulling the tire, resting teammate  has to take the plate and do 10 thrusters with the plate before they can  make forward progress with the tire. 2) Row 3000m, each...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Fan) With a partner- Run 400m x 8 alternating, each transition  you have to do 40 air squats before you can run again Row 500m x 8 alternating, each transition you have to do 30 Sit-ups before you can row again 35mins          ...Read More

  WORKOUT OF THE DAY STRENGTH: DB Step-up 6.6.6.6/ side, building 20″ box WOD (Anthem) 9 min Amrap 3,6,9,12…… P Jerk Box Jump L1-115/75, 24/20 L2/M-95/65, 20/14 L3-65/35, 14/10                  Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 6.6.6.6. building (shoot for 10% more than your 10rm) WOD (Fuel) 10 rds of- 5 Power Cleans 5 Burpees 10min Cap L1-205/145 L2/M-155/95 L3- 95/55, 3 burpees 14mins          Read More