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:Back Squat 3.3.3.3 at 105-110% of 5rm WOD (Chillaxing): 400m Run 20 Alt Lunges 20 TTBs 300m Run Alt Lunges Lunges 15 TTBs 200m Run 10 Alt Lunges Lunges 10 TTBs L1- 400m, 135/95, 20 lunges, 20 TTB all 3 rds. L2- 300m, 95/65, alt. lunge, knee to elbow L3- 200m Run, BW Lunges, V-up...Read More

STRENGTH:NONE WOD (10 minutes of Heaven): Partner Wod 10min ME Burpee Box Jumps rest 3mins 10min ME SB Get-ups rest 3mins 10min ME D-unders L1- 24/20, 60/40, D-unders L2- Burpees, 40/20, D-unders L3- Burpees, 20/bw lunge, singles   Super Food September: Fermented Foods The trillions of tiny creatures living in our bodies have been making headlines...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.    Superfood September: Collard greens The vitamin K in collard greens is beneficial for bone health. MNT reported that the nutrients modify bone matrix...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.    Superfood September: Beet Greens Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed...Read More

STRENGTH: Pull-up (Test) (Test 5) -Hang -Chin over bar – Strict -Strict CTB On 2mins, score is best set (usually 1st or second set) WOD:(Brain Drain) Run 200m 15 TTBs 10 DB Squat Cleans -Rest exctly 60 secs. after each round x 4 Rds L1- 50/ 35 L2- Knee raise, 30/20 L3- 150m, V-up, 20/12 Super...Read More

STRENGTH: Bench Press 5rm (Test 3) WOD:(Runner, Runner) 1 mile Run 30 burpees 800m Run 20 burpees 400m Run 10 Burpees 20mins L1- rx L2- 4 laps, 2 laps, 1 lap L3- 3 laps, 1.5 laps, .5 lap, burpees 20-15-10   Superfood September: Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can...Read More

STRENGTH: Front Squat 3.3.3.3.3 building WOD:(Buns) 10 Alt BB Lunges 15 DLs 20 Sit-ups x 5 Rds L1- 135/95, GHDs L2- 95/65 L3- 65/35, 15 sit-ups 15mins Super Food September:  Broccoli We’ve all heard that green vegetables are an important element in any healthy diet. Leafy green veggies like spinach, lettuce and kale have a whole...Read More

Labor Day classes: 5:15am, 6:30am, 8 & 9:15am.  NO noon or evening classes.   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Bradley) U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised...Read More