Good luck to all our EXP athletes competing in our internal comp.   Please remember there are no classes for Saturday.   Please see the information below regarding our comp details.   Comp details Athletes please arrive no later than 7:15am for this Saturday’s Internal Comp. Teams are encouraged to bring a crafty team name...Read More

  WORKOUT OF THE DAY STRENGTH: Run 2-3 miles or Row 3-4k or A Bike 4-5 miles (20min Cap) WOD (Harvest Moon) 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...Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 10rm (Re-TEST 1) WOD (Dragon Whispers) 12min AMRAP  8 P Cleans 8 P Jerks 8 Pull-ups L1-135/95 L2/M-95/65 L3-65/45              Read More

  WORKOUT OF THE DAY STRENGTH: NONE HERO WOD (Whitten) Five rounds for time of: 22 Kettlebell swings, 70/53 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat...Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Filthy 100) Team Wod -Only 1 athlete works at a time 100 Box jump, (24/20) 100 Jumping pull-ups (all) 100 Kettlebell swings, (35/26) Walking Lunge, 100 steps total 100 Knees to elbows 100 Push press, (45/35) 100 Stiff legged deadlifts (45/35) 100 Wall balls (20/14) 100 Burpees...Read More

  WORKOUT OF THE DAY STRENGTH:  Super Set- A- 4 way Monster Walks 25ft forward 25ft backwards 25ft Sideways 25ft other side B- Hanging L-Hold, ME (Goal is 20-30+ sec/ round) WOD [Deja Vu] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1-...Read More

  WORKOUT OF THE DAY STRENGTH:  Super Set- A- 4 way Monster Walks 25ft forward 25ft backwards 25ft Sideways 25ft other side B- Hanging L-Hold, ME (Goal is 20-30+ sec/ round) WOD [Throne] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1- GHD,...Read More

  WORKOUT OF THE DAY STRENGTH: Tempo F Squat 5.5.5.5. at 90% of 10rm (1 Tempo rep= 4 secs down, 1 sec up) WOD [Mischeif] 1 Power C+J 2 Buprees over bar x 8min AMRAP L1- @ 90% of 1rm L2/M- @85% of 1rm L3- @80% of 1rm                ...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 [Mango] 5 rounds, 2min rest between rounds- 12 Box Jump 14 TTB 16 KB Gob squat 18 DB Snatch 20/15 Cals Row L1- 24/20, 70/53, 50/35 L2/ M- 20/14, 53/35, 40/25 L3- 14/ plate, 35/26, 30/15 40min capRead More