WORKOUT OF THE DAY STRENGTH:  OHS 5.5.5.5 (building)   WOD(Opens 12.3) ( adjusted to 12min vs usual 18min) 12min AMRAP 15 Box jumps 12 Push press 9 TTB L1- 24/20, 115/75, TTB L2/M- 20/20, 95/55 (55+) L3-14/ plate, 65/35, KTE 12minsRead More

  WORKOUT OF THE DAY STRENGTH: Build to a 3rm Thruster   WOD(Bergeron Beep Test) 7 Thrusters 7 Pull-ups 7 Burpees L1-75/55 L2/M- 5 reps of all, 65/55, jumping P-up L3- 4 reps of all 45/25, V-row 14 Min AMRAP      Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Poker)  (teams of 3-4) -Hollow Rocks – Push-ups on DBs – Lateral Bound Over the pair of DBs (L+R=1) – DB Bent over row (40/25) Joker- everyone picks 1 – row 500m, AD 1/2 mile, runs 800m, burpees 40 reps, and they complete before meeting back up 30min...Read More

  WORKOUT OF THE DAY STRENGTH: F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD(Christine) *Whole Life challenge Fitness test* 3 rounds of- 500m row or 30/20 cal bike 12 DLs 21 Box jumps L1- Bodyweight DL, 24/20″ L2/M- 135/95, 20/14″ L3- 400m/15 cals, 95/55, 14″ step ups * WLC- make...Read More

  WORKOUT OF THE DAY STRENGTH: L Sit Holds ME attempts, rest 1-2min between attempts Hold L Sit using- Rings Paralletes Boxes/ Benches Hollow Rock Hold WOD(Spicy ) 6 P Jerks 12 Pull-ups 24 Air squats x 5 Rd L1-165/115, CTB L2/M-125/85, jump pull-ups L3-75/55, V-rows 14min CapRead More

  WORKOUT OF THE DAY STRENGTH:  NONE   WOD(Cricket) Team Wod, only 1 works at a time 2000m Row 100 Box Jumps 100 KBs (53/35) 100 Hollow Rocks 100 Vertical Ring Rows 100 Burpees 100 MB Russian twists (14/10,L+R=1)                                  ...Read More

  WORKOUT OF THE DAY STRENGTH:  Snatch 1rm (Re-Test 2)     WOD(Collagen)  A Bike 20/15cals 30 KB Russian Swings 60 D-unders x 3 Rds L1- 70/53 L2- 53/35, 1/2 D-unders L3- 15/10 cals, 25/18, singles x 2                                    ...Read More

  WORKOUT OF THE DAY STRENGTH:  CJ 1rm (Re-Test 1) or BB Front Squat 5.5.5.5 Superset with 10 DB shoulder presses WOD(Determination)  21-15-9 Power Cleans F Squats HSPU L1-155/105 L2/M-95/55, DB press 35/20 L3-75/45, DB Press 20/12                                      ...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: Snatch, Full 5.5.5 across (around 70%) WOD(Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min Cap                  ...Read More