WORKOUT OF THE DAY STRENGTH: DL 8.8.8.8 across @ 90% of 10rm from previous week WOD [Castle] 8 Push-up 4 P Cleans 8 Air Squats 4min AMRAP Rest 2mins 6 Push-ups 3 P Cleans 6 Air Squats 4min AMRAP Rest 1mins 4 Push-ups 2 P cleans 4 Air Squats 4min Amrap L1- Dips, 185/125 L2/M-...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Fire] Teams of 2, only 1 working at a time: 45 seconds/partner x 4 Rd/per (6min/ station) 90 sec rest between stations 1) 150′ Tire Drags (45/25) 2) Battling Ropes 3) Sledge Hammer hits 4) 150′ Farmers Carries (70/53) 5) 150′ Shuttle runs -No scores, just sweat!...Read More

  WORKOUT OF THE DAY: STRENGTH:  DB/KB Step-up 8.8.8.8 building / side (8 on one side, then the other,start with the weaker leg) 20″” box unless over 6’3″” WOD [Grit] 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 5 rds L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge L3-Roll-ups, Air Squats   14min  ...Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 8.8.8.8 @ 90% of 10rm from previous week   WOD [Mint] 10 P Jerks 10 Burpees X 5 rds 12min Cap L1-10 HSPUs, 10 buprees L2/M-95/65 L3- 65/35 10min                    Read More

  WORKOUT OF THE DAY: STRENGTH: F Squat 8.8.8.8 across @ 90% of 10rm (from previous week)   WOD [Sweet Potato] Run 800m (4min cap) 40 B Squats 40 Pull-ups   L1-135/95, CTB L2/M-95/65, Banded L3-65/35, V-rows 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 [Dragon] Team Wod 300m Tire Drag (45/25) 200 D-unders 100 KB SDLHPs (53/35) 100 Sit-ups 100 Cal bike or row 100 Sit-ups 100 KB SDLHPs 200 D-unders 300m KB Run, with the KB that you used for the wod                Read More

WORKOUT OF THE DAY: STRENGTH: DL10rm (TEST 3) WOD  [Cindy] TEST 4 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees                  Read More

WORKOUT OF THE DAY: STRENGTH: Run 1.5-2 miles or Row 3-4k or Air Dyne 4-5 miles (18min Cap) WOD [Mobility Day] 1. LX Ball- 1 min/ side (6mins total) -Shoulder blades -Glutes -Feet 2. Foam Roll- 1 min/ side (11mins) -Calves -Quads -Inner Thigh -IT Band -T-Spine -Lats 3. Lower Body Stretch- 1 min/ side...Read More

WORKOUT OF THE DAY: STRENGTH: Rear stepping Lunge 10.10.10 building WOD [Broccoli ] 15/12 Cal Row 30 Sit ups x 5 Rds L1- 30 sit-ups L2/M- 25 sit-ups L3- 20 sit-ups 15min                Read More