WORKOUT OF THE DAY STRENGTH:  Back Speed Squat- 5.5.5. across @ 75% of 5rm -Goal is to move the weight as fast as possible, shoot for 5 reps in 8-10 seconds  WOD:(Clown Pants) 10 OHS 300m Run x 5 Rds L1- 135/95 L2/M- 95/55 L3- B Squat, 200m run 15mins          ...Read More

   WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Double Trouble) Team of 2- 25 Wall Walks 50 TTB 100 Push-ups 200 Sit-ups 400m Tire Drag (45/25) 600m F Carry (53/35) 2000m Row 40min Cap                                  Read More

   WORKOUT OF THE DAY STRENGTH:  4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 4mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Draft ) 200m Run 12 power Snatches 12 Box Jumps x 5 Rds L1-105/70, 24/20 L2/M-75/55, 20/14 L3-KB swing (35/18), 14/ Plate, run 150m 14min...Read More

   WORKOUT OF THE DAY STRENGTH:  4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 4mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Draft ) 200m Run 12 power Snatches 12 Box Jumps x 5 Rds L1-105/70, 24/20 L2/M-75/55, 20/14 L3-KB swing (35/18), 14/ Plate, run 150m 14min...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.Read More

   WORKOUT OF THE DAY STRENGTH:  NONE  WOD:( Collin) 400m weighted run (SB, MB, Plate) 12 Push Presses 12 Box Js 12 Sumo Deadlift High Pulls X 6 Rounds 45mins Cap L1- 50lb bag, 115/ 80, 24/20 L2/M- plate, 20/14, 95/65 L3- run w/out weight, 14/ plate, 65/35              ...Read More

     WORKOUT OF THE DAY STRENGTH:  HSPU- 3 ME sets on 2min then 2-4 reps OTMEM for 12min total OR Strict Press- 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm  WOD:(Rocha)    15 Hang Power Snatches 45 Air Squats x 4 Rds L1- 95/65 L2- 75/55 L3- 65/35, 30 squats  ...Read More

     WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Gomez) Team of 4- 250m Row 20 Hollow Rocks 20 Plyo / Alt Lunges Hover (until rower hits 200m) Team score is total rounds in 30min *No one can move forward until you + 3 working teammates compete each task.              ...Read More

     WORKOUT OF THE DAY STRENGTH:  Thruster 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm  WOD:(Gardner) 6 B Squats* 7 Burpees x 8 Rds *Done at your 5rm Thruster wt. 12mins                        Read More

     WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 2-4 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Banded  WOD:(Galvan) 1000m Row (5min Cap) or 2/1.5m bike 100 Sit-ups 50 TTB 100 Supermans L1- Sit-up, TTB L2/M- 75 Sit-ups, KTE, 75 supermans L3-800m Row,...Read More