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

  CLOSED Monday 12/25! WORKOUT OF THE DAY STRENGTH: NONE  WOD:(Santa’s coming!!!!!) 9 Cal row/ Bike 12 KB goblet Step-ups (24/20) 15 KB Swings (53/35) 18 Hollow Rocks 21 Air Squats 24 Sit-ups 27 D-unders x 5 Rds                                  ...Read More

  WORKOUT OF THE DAY STRENGTH: NONE  WOD:(12 days of Xmas) 1 Snatch 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35          ...Read More

  WORKOUT OF THE DAY STRENGTH: HS Hold/ Practice 15mins  WOD:(Christmas Office Party)  With a Partner, AMRAP 4mins, 1 min rest of- -V Row -Wall Ball (20/14) -D-unders -Mt Climbers (L+R=1) -Air Bike (cals) 25mins                                          ...Read More

  WORKOUT OF THE DAY STRENGTH: Clean and Jerk 1 OTMEM @90% for 10min across Or- Strict Strength BB Rear Stepping Lunge (10 total steps) Superset with – Strict DB shoulder Press 10rm  WOD:(Eggnog Latte)    10 P Cleans 10/7 Push-ups 10min AMRAP L1-135/95, 10/7 dips L2/M-95/65, push-ups L3-10 KBs, knee push-ups 10min      ...Read More

  WORKOUT OF THE DAY STRENGTH: Thruster 10rm build over 12mins notes- you should build using sets of 3-5 reps, then when you are ready to “”try”” the 10rm go for it!  WOD:(Wrapping paper) Part 1 1min Drills 1-Wall Ball 2-KB Swing 3- Burpee 4-TTB 5-Rest L1- 20/14, 70/53, TTB L2/M- 14/10, 53/35, KTE L3- 10/6,...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 7am -8:45 am. Read More

  WORKOUT OF THE DAY STRENGTH: NONE  WOD:(Cookies and Milk) 800m run 40 burpees 40 Deadlifts 600m run 30 burpees 30 Hang Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Clusters (Squat clean thrusters) 200mrun 10 burpees 10 OHS L1-95/65 L2/M-75/55 L3-65/35Read More

  WORKOUT OF THE DAY STRENGTH: Snatch 3.3.3.3 Across @ 85% (power if needed) or OHS 10.10.10.10 building  WOD:(Star)  5 DL 7 HSPU 7min AMRAP L1-225/155 L2/M-185/135, Strict Press DB Press (35/25) L3-135/95, Strict DB Press (25/15) 7mins Rest 3-5mins Afterparty- 1000m Row for time (5mins)                    ...Read More

  WORKOUT OF THE DAY STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb  WOD:(Stockings) Partner Wod- 100 TTB 150 Burpees 200 Wall Balls 25min Cap                                                Read More