WORKOUT OF THE DAY STRENGTH: Hang- Strict knee Raise Strict St. leg raise 5-10 reps with a 5 sec hold at the tip x 5 sets, rest 1:30-1:45 between sets 12 mins WOD: (Applesauce) 15 Pull-ups 20 WBs x 8 min AMRAP L1- 7/5 Bar M-ups, 30/20 L2- 20/14 L3- Jumping, 14/10 at the 10min Mark...Read More

WORKOUT OF THE DAY STRENGTH: OHS 8.8.8.8.8 across @ 90% of 5rm Or Snatch complex (listed below). Snatch complex- 5 sec snatch grip DL up 5 sec snatch grip DL down (eccentric) 1 Snatch 3 OHSs build over 16 mins WOD: (Stranger) 400m Run (or row) 21 KBs 15 Burpees x 3 Rds 16min Cap L1-...Read More

WORKOUT OF THE DAY STRENGTH: None WOD: (Onions and peppers) Team Wod- 100 Box Jumps 150 KB Swings 100 Burpees 150 Goblet Squats (same KB as swings) L1- 30/24, 70/53 L2- 24/20, 53/35 L3- 20/14, 35/18  Read More

WORKOUT OF THE DAY STRENGTH: Clean & Jerk  Max (Test 5) WOD: (Nut Milk) 10 P Jerks 15 TTBs 200m Run 15min AMRAP L1- 155/105 L2- 95/65, KTE, 150m L3- 65/45, knee raise, 15/10cal bikeRead More

Don’t forget to wear your Halloween costume tomorrow for our workout!!! WORKOUT OF THE DAY STRENGTH: Single Leg DLs w/ BBs 6/ side, 5-6 sets WOD: (Don’t drop the pumpkin) 400m Pumpkin Run 30 Pumpkin Squat Cleans 20 Pumpkin Sit-ups x 4 Rds L1- 30/20# pumpkin L2- 300m ,20/14# pumpkin L3- 3 rounds, 200m,14/0# pumpkin, 25min...Read More

WORKOUT OF THE DAY STRENGTH:  4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters...Read More

WORKOUT OF THE DAY STRENGTH: OHS Squat 5rm (Test 1) or Snatch  WOD: (Sweet Caroline) 1000m Row (Test 2) rest 4mins 50 Burpees for timeRead 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: NONE WOD: (Bread & Butter) Partner Wod- 40 DB Burpee DLs 2 Rope climbs 60 WBs 2 Rope 80 SDLHPs 2 Rope 100 partner leg tosses 2 Ropes 30min AMRAP L1- 50/35, 20/14, 53/35 L2- 30/20, 4 20″ box sit-to stands, 14/10, 44/26 L3- 20/15, 4 sit-to stands, 10/6, 35/18,Read More

WORKOUT OF THE DAY STRENGTH: BB Back Stepping Lunge 10.10.10.10. 10 building WOD: (Loggerhead) 3.6.9.12.15.12.9.6.3 of- Thruster TTB KB Swing L1- 75/55, 1/3rd the Bar M-ups, 53/35 L2- 65/45, TTB, 44/26 L3- 45/25, knee raise, 35/18 18min CapRead More