WORKOUT OF THE DAY STRENGTH: Front Squat 5.5.5.5. across WOD: (When can we stop) Intervals- 40sec on, 20sec off x 5 Rds 1- Bike Cals 2- KB Swings 3- KB Goblet Squats 4- Rest L1- 70/53 L2- 53/35 L3- 35/18 20minsRead More

WORKOUT OF THE DAY STRENGTH:  Push Press 5.5.5.5. across WOD: (Setting the pace) 100 D-unders50 Plyo Lunges25 Push-ups L1- 40 Pistols, 20/15 DipsL2- as rx’dL3- 200 singles, Alt. lunges, incline or knee push-ups 15min AMRAPRead More

WORKOUT OF THE DAY STRENGTH: DeadLift 5.5.5.5. Across WOD: (Welcome to the party!) 6 Power Cleans 12 Pull-ups 24 Sit-ups x 4 Rds L1- 225/135, CTB, 15 GHDs L2- 155/95, BW L3- 95/ 65, Jumping neg, 15 Sit-ups 12min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bacon & Eggs) Partner Wod, only 1 person works at a time- 1min Max TTBs 2min Max Wall Balls 3min Max Cal Row Rest 1min x 4 Rds L1- TTB, 30/20 L2- KTE, 20/14 L3- knee raise, 14/10Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups/ jumping, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min CapRead More

**ONLY 8AM & 9:15 AM CLASSES TODAY.  WORKOUT OF THE DAY STRENGTH:  Power Clean and Jerk building 1.1.1.1. WOD: (Goal setting) 10 Burpees 10 CJs10 Burpees 8 CJs10 Burpees 6 CJs10 Burpees 4 CJs10 Burpees2 CJs 10 Burpees5 DLs10 Burpees10 DLs10 burpees15 DLs10 burpees20 DLs10 burpees25 DLs L1-135/95L2/M- 95/65, 8 burpeesL3-75/35, 8 squat thrusts 20min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (New Years Eve Wod) Team of 2- 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB Swings (53/35) 31 Push-ups 31 Box J’s (24/20) 31 Pull-ups 31 KB...Read More

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

**Don’t forget our holiday schedule for today.  We only have our morning class and our noon class.  ALL evening class are cancelled.  Enjoy your holiday.   WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or...Read More