Happy 30th Birthday Coach Nick! WORKOUT OF THE DAY: STRENGTH:Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb 12-14mins WOD: [ Partner Wod ] 100 TTB 150 Burpees 200 Wall Balls 25min CapRead More

WORKOUT OF THE DAY: STRENGTH:OHS 3.3.3.3. Across @ 85% WOD: [ 1 min Drills ] 1min KB 1min Rest 1min Max Cal Row 1min Rest 1min Max Sit-ups 1min rest x 3 rds L1-70/53, Strict SU L2/M-53/35, Butterfly SU L3-35/18, Anchored SU 17min capRead More

WORKOUT OF THE DAY: STRENGTH: Jerk 3.3.3.3 Across @ 85% of CJ WOD: [ Coconut ] 5 Push Jerks 30 D-unders 5 Rds L1-135/95 L2/M-95/65 L3-65/45, singles x 2 10min capRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Dave Special ]   Hop in for a fun workout at 9:15!Read More

WORKOUT OF THE DAY: STRENGTH:OHS 1rm (Test) WOD: [ Arrow ] 8 TTB 12 F Rack Lunges (L+R=2) x 6 rds 12min cap L1-115/80 L2/M-95/65, KTE L3-65/35, knee raise  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 10 Wall Walks 20 Hang Power Cleans 30 Burpees 40 Cal Row 20min AMRAP L1-135/95 L2/M-115/75 L3-85/55Read More

WORKOUT OF THE DAY: STRENGTH:Sumo DL 3.3.3 building WOD: [ 3/5 Barbara (Test) ] 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats -Rest 3min x 3 rounds – record total time (rest time included) -Encouraged to keep track of your “splits” for each roundRead More

WORKOUT OF THE DAY: STRENGTH:Snatch 1rm (Test) WOD: [ Lucky 7s ] 7 KBs 7 Box Jumps x 7min AMRAP L1-70/53, 30/24″ L2/M-53/35, 24/20″ L3-35/18,20/14″Read More

WORKOUT OF THE DAY: STRENGTH: C&J 1rm (New Testing week!) WOD: [ Scenes ] 200m Run 4 Squat Cleans 8 Burpees x 4rds L1-155/105 L2/M-115/75 L3-75/45 12min cap  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am, come make up any Re-Tests you missed this week!Read More