WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bwRead More

WORKOUT OF THE DAY STRENGTH: 5 sets of ME- -Ring Dips -Matador -Toe Push-up -Incline Push-up -DB Chest Press *Goal is to find a version that you can perform more than 12-15 reps on the first set with perfect form. WOD: (Determination) 500/400m Row 10 Burpees 15 Pull-ups x 5 Rds 23min Cap L1- CTBs L2- 400/300m,...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. Open gym hours are 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: Power Clean 1rm WOD: (Leftovers) 12 Burpees 6 Squat Cleans x 5 Rds L1- 155/105, L2- 95/65, 10 burpees L3- 65/45, squat thrusts 14min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Grace) Build up to 1RM C&J “Grace” 30 Clean & Jerks for time Done in 2 heats per class *Don’t forget to wear your pink!!!Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Reverse “Jerry”) Row 2k Run 1 mile Row 2K L1- rx L2- 1750m, run 4 laps, 1750m L3- 1500m, run 3 laps, 1500m”Read More

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5   WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups,...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40minsRead 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. Open gym hours are 7am -8:45 am. Read More

  WORKOUT OF THE DAY STRENGTH: WOD(Cod) Team Wod, only 1 works at a time- 1000M Row (Female teams 800m each rd) 100 V-ups 1000m Row 80 Pull-ups 1000m Row 60 P Jerks (95/65) 1000m Row 80 DLs (95/65) 1000m Row 100 MB Rus. Twists (L+R=2, 14/10)Read More