WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 ] Run 800m (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40...Read More

WORKOUT OF THE DAY: STRENGTH: Clean 5.5.5 Across or F Squat 5.5.5.5. across WOD: [ Papaya Salad ] 10 F Squats 10 Push Jerks x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35 Core Buy-Out:  A) 4 x 12 BB Row, heavier then 2 weeks ago B) 4x30sec HS hold between each setRead More

WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More

WORKOUT OF THE DAY: STRENGTH: Snatch 5.5.5. Across or  OHS 5.5.5.5. Across WOD: [ 8min AMRAP ] 8 Pull-up 8 hang p. cleans 8 BB Back Rack Rear Stepping Lunges L1-135/95, L2/M-Banded, 95/65 L3- V-row, 65/35 Core Buy-Out:  A) 4 x 15 PB Hyper extensins B) 4 x 30Sec HS hold between each setRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Join us for a fun workout at 9:15am!Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 3.3.3.3. Across OR Push Press 3.3.3.3. Across WOD: [ Range ] Run 1 mile (8min cap) 100 sit ups Run 800m (4min cap) 50 Sit ups Run 400m (2min Cap) 25 Sit-ups L1-rx’d L2/M-4 laps/ 2 laps/ 1 lap, 80/ 40 sit-ups L3- 3 laps/2 laps/ 1 lap, 60/...Read More

Photo credit: Squats & Pixels WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Teams of 2 ] 200m Tire Drag 60 KBS 200m Tire Drag 30 TTB L1-45/25, 70/53, TTB L2/M-45/25, 53/35, KTE L3-25/10, 35/18, knee raise 30min AMRAP Core Buy-Out: Accumulate 100 sec in a HS HoldRead More

WORKOUT OF THE DAY: STRENGTH: Hang Clean (Full) 3.3.3. Across WOD: [ Multiples of 4 ] 80 D-unders 40 DB F Rack Lunges (L+R=2) 80 D-unders 40 DB power cleans 80 D-unders L1-D-und, 45/30 L2/M-D-und, 35/25 L3-Singles x 2, 25/15 10min Cap Core Buy-Out: A) 3 x 12 DB row/ side, heavier then last week...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1min Drills ] Hang L Sit/ Chair D-unders Battling Ropes Hover A Dyne HS Hold Row Wall Sit Run 200m rest x 3 Rds Core Buy-Out: Accumulate 80 sec in a HS Hold  Read More

WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across WOD: [ The Final Countdown ] 10.9.8.7.6.5.4.3.2.1 of- TTB KBS Burpees L1-TTB, 70/53 L2/M-KTE, 53/35 L3-knee raise, 35/18 15min cap...Read More