Don’t forget starting 03.31.2018 we are NOW offering 2 Saturday morning classes.  8am and 9:15am. WORKOUT OF THE DAY STRENGTH: NONE WOD(Bonnets) 1 mile Run, then any order- (Once you start an exercise you have to finish it) 50 Wall Balls 50 Power Cleans (75/55) 50/ 35cal Bike 50 Push Jerks (75/55) Then Run 800m,...Read More

  WORKOUT OF THE DAY STRENGTH: Squat Clean 1.1.1.1. WOD(Pineapple) 15 Burpees 30 Sit-ups 45 A Squats x 4 Rds L1- Rx L2/M- 12 burpees, 25 sit-ups, 35 squats L3- 10 burpees, 20 sit-ups, 25 Air Squats 16minsRead More

  WORKOUT OF THE DAY STRENGTH: V Ring Rows 10.10.10.10.10 -bent knees – straight legs -Feet elevated -feet elevated, false grip –SuperSet With- 15 Hollow Rocks each Rd. WOD(Depot) 10/ 7 Push-ups 10 KB Swing 10 Box Jump 10 TTB x 10min AMRAP L1- 70/53,24/20, TTB L2/M- 53/35, 20/14, KTE L3- 35/18, 14/ plate, knee raise...Read More

  WORKOUT OF THE DAY STRENGTH: F Squat 3.3.3.3. building WOD(Thrusters, Burpees, Pull Ups OH MY!) 4 Thrusters 6 Burpees 8 Pull-ups L1-135/95, CTB L2/M-95/65, bw L3-65/35, V-rows 10 Min AMRAP  Read More

  WORKOUT OF THE DAY STRENGTH: B Squat 10.10.10. across   WOD(Wait, I thought it said slurpees!) 15,12,9,6,3 TTB Burpee – each round ends with a 10/7 cal row/ bike L1- 30/20, TTB L2/M- 20/14, KTE L3- 14/ 10, Knee raise, squat thrust 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: NONE   WOD(Break) Team wod -Reps can only be completed when partner is “”holding”” the other position. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner holds plate...Read More

  WORKOUT OF THE DAY STRENGTH:  DL 3.3.3.3.3 building   WOD(Move it, or Lose it) 20,18,16,14,12,10,8,6,4,2 KB Swing KB Goblet Lunge (L+R=2) -5 Buprees AFTER each set of swings and lunges L1-62/44 L2/M-44/35, 3 burpees L3-35/18, 2 burpees 15min Cap -at the 20min mark- Invervals- 30sec/30sec shuttle sprints x 10 sets/ person (partner up)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:  OHS 1rm (Re-Test 4)   WOD(Say What?) 75 Thrusters for Time 12min Cap L1-95/65 L2/M-75/55 L3-65/35                                                                    ...Read More

  WORKOUT OF THE DAY STRENGTH: HS Hold/ Practice   WOD(Hammer) Team Wod OTMEM Both Partners do 3 Burpees Row 2000m 200 OH Plate (45/25) Lunges (L+R=2) 200 Hollow Rocks 35min Cap                                                ...Read More