WORKOUT OF THE DAY STRENGTH: NONE WOD:(Saved by the Barbell) CrossFit For Kids Wod 1min/ station x 3 rds 1- Burpees 2- Wall Balls 3- Deadlifts 4- MB Sit-ups 5- Hang Cleans 6- Rest L1- 20/14 to 10/9ft, 115/75 for DL and Cleans L2- 14/10 to 9ft, 85/55 for DL and Cleans L3- 10/6 to...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Remission) 800m SB Run 40 Burpees 40 Sit-ups w/ SB on chest, feet anchored to DBs 600m Run (No SB) 30 Burpees 30 SB Sit-ups 400m SB Run 20 Burpees 20 SB Sit-ups 200m Run (No SB) 10 Burpees 10 SB Sit-ups L1- 60/40 L2-40/20 L3- 20/ BW, cut...Read More

WORKOUT OF THE DAY STRENGTH: Thruster 5.5.5.5.5 SS/ Strict pull-ups 3-5 reps -L-sit -strict -Jump Negative -Hang 15-20 sec WOD:(Absolution) 10 Box Jumps 15 WBs 10 TTBs X 15min AMRAP L1- 30/24, 20/20 L2- 24/20, 20/14, knee raise L3- 14/ plate step-up, 14/10, V-upsRead More

WORKOUT OF THE DAY STRENGTH: Dead Lift 5.5.5.5.5 WOD:(Pardon) 10-9-8-7-6-5 Front Squat (from ground) Row or Bike cals L1- 185/135 L2- 135/95 L3- 75/ 45 * female Calorie #s- 8,7,6,5,4,3Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD (Tabata What???) Tabata, 1 min rest between stations D-under A Bike Mt. Climber Row Russian Twist PlankRead 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: 1 Snatch OTMEM x 10mins (5min build) Or OHS 5.5.5.5.5 building WOD: (Shepherd) 400m Run 15 TTBs 20 DLs x 4 Rds L1- 155/105 L2- 300m, 115/75, knee raise L3- 200m, V-ups, 75/55Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Birch) Team of 3- 500 Calories on A Bike, to make progress other partners MUST be in a Wall Sit and Plank Position AT THE SAME TIME, if one of them breaks, everyone has to rotate 45min CapRead More

WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1 WOD: (Redwood) 15 Push-ups 20 Wall Balls 30 Sit-ups x 5 Rds L1- ring dips, 20 GHDs L2/M- incline, 14/10, 25 sit-ups L3- knee, 10/6, 20 sit-ups 20min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Working off those donuts!) 1- 400m Run then- Max effort set, at break switch to other exercise until the 50 reps of each are done- 50 thrusters 50 push-ups 2-400m Run then any order- 50 power cleans 50 P jerks 3-400m Run then any order- 50 DLs 50...Read More