WORKOUT OF THE DAY STRENGTH: OHS 1.1.1.1. building or B Squat 5.4.3.2.1  WOD:(Goal Digger) 10 Pull-Up 10 B Squat 20 Push-ups 20 Sit-up x 4 Rds L1- CTB, 155/105, GHDs L2/M-bw, 115/80 L3-65/35 15mins                                          ...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 our Master athletes who are heading down to Rhode Island to compete in the 2017 North East Master’s Classic tomorrow.  Good luck guys and go get’em. WORKOUT OF THE DAY STRENGTH:NONE WOD (Classic) 20 burpees 20 Box Jumps (24/20) 20 KB swings (53/35) 20 wall balls (20/14) 200m Run 20 MB Sit-ups...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: F Squat 6.6.6.6 building, (shoot for 10% more than your 10rm) WOD (Canon) 200m Run 20 Pull-ups 20 Plyo Lunges -1min min rest between rounds- x 4 rds L1- rx L2/M- 15 banded, alt L3- row, 12 V-row, A squat 16min                Read More

  WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side   WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: Front Squat 12.12.12 across, as heavy as possible, (80-85% of 10rm) WOD [Carbon] 10 Pull-ups 10 P Snatches 30 D-unders x 6 Rds L1- 95/65, CTBs L2/M- 75/55, bw, 1/2 D-unders L3- 55/35, V-rows, Singles x 2   14min Cap                Read More

  WORKOUT OF THE DAY: STRENGTH: Pistol Practice -Practice 8-10 reps per side of either: -Step-downs -Assisted pistols with Rope/ band -Pistols to target (MB or step) -Pistols (Full) WOD: [“Flinch” ] 3 min to complete- 200m Run ME P Clean & jerk rest 1 min x 4 rounds L1-185/135 L2/M-135/85, 150m L3- 75/45, 100m 15mins  ...Read More

WORKOUT OF THE DAY: STRENGTH: Back squat 10.10.10.10 building WOD: [Bolas de pared] 10 HSPUs 20 Wall Balls 30 Sit-ups x 5 Rds L1-Def, 6″/4″, 20/14, 20 GHDs L2/M- Flat HSPUs, 14/10, 25 sit-ups L3- 5 Wall Walks, 10/6, 20 sit-ups 20min CapRead More

WORKOUT OF THE DAY: STRENGTH: WOD: [ Chilli ] Run 1200 meters (4 laps) 63 Kettlebell swings, 36 Pull-ups Run 800 meters (2.5 laps) 42 Kettlebell swings 24 Pull-ups Run 400 meters 21 Kettlebell swings 12 Pull-ups L1- 53/35 L2/ M- 44/26 L3- 35/18, V-rows 30minsRead More