WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(NUTTS) Alex’s  last hero wod with us.. 10 HSPUs 15 DLs (250/175) 25 Box Jumps (30/24)) 50 Pull-ups 100 Wall Balls (20/14 to 10ft) 200 D-unders 400m Run with 45lb plate  Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40minsRead More

WORKOUT OF THE DAY STRENGTH: Power Clean 5.4.3.2.1 Superset with 5 sets of 15 Resistance band Tricep pressdowns WOD (Fire) 21,18,15,12,9,6,3 Box Jump KB Push-up L1- 24/20, 70/53, Dip L2- 20/14, 53/35, Toe P-up L3- 14/ plate, 35/18, Knee 15min capRead More

WORKOUT OF THE DAY STRENGTH: Back Squat 10.8.6.4.2.1   WOD (Demolition) 5min AMRAP 10/7 Cal Bike 10 Wall Balls Rest 3min 5min AMRAP 10/7 Cal Row 20 Plyo Lunges Rest 3mins 5min AMRAP Sit-ups 21mins L1- 30/20, GHD L2- 20/14, Strict Sit-up L3- 14/10 to 9ft, 1min on/ off on Sit-ups x 3 setsRead More

WORKOUT OF THE DAY STRENGTH: P Press 3.3.3.3.3. w/ a 3sec. negative for each rep Superset with- 10 plate or DB reverse flys x 5 sets   WOD (Mayhem) 5 P Jerks 10 Pull-ups 200m Run x 5 Rds L1- 185/125, CTB L2- 115/75, BW L3- 75/45, Jumping, 150m Run Time Cap 15minsRead 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: DB Bent over rows 10/ side x 5 sets Superset with Pistol Practice, 5-6/ side   WOD (Force) 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 15min AMRAP L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge, 1/2 D-unders L3-Roll-ups, Air Squats, 2 x singlesRead More

WORKOUT OF THE DAY STRENGTH:  BB Single Leg DeadLifts 8/ side x 5 sets WOD (Speed) 21-15-9 DL Burpee (7min cap) L1- 225/155 L2- 155/105 L3- 95/65 At the 10min Mark 15-10-5 Row/ bike for Cals BurpeesRead More

WORKOUT OF THE DAY STRENGTH: L-sit on Paralettes 5 sets of ME -Between each set perform 15 Resistance band pull-a parts.   WOD (Balance) 300m Run 15 Pull-ups 30 Sit-ups x 5 Rds L1- CTBs, 20 GHDs L2- 200m run, BW L3- bike 12/10 cals, Jumping, 20 it-ups per round 20min CapRead More