WORKOUT Of the DAY: Strength: Squat Clean 5.4.3.2.1 WOD: [ Cappuccino ] 12 Box Jumps 10 Dips 8 F Squats x 5 Rds L1- 24/20, ring, 135/95 L2/M- 20/14, matador, 95/65 L3- 14/plate, push-up, 65/35  Read More

Rock your socks for 3.21, World Down Syndrome Day! WORKOUT Of the DAY: Strength: None. WOD: [ Helen’s Little Sister ] 300m Run 12 Pull-ups 24 KB Sumo DL high pulls x 5 Rds L1- 53/35 L2/M- 12/10 pull-ups, 44/26 L3- 200m run, 15 V rows, 26/18 Buy out post wod- 15 DB curls 15 band...Read More

WORKOUT OF THE DAY: STRENGTH:  Bench Press 5.4.3.2.1 WOD: [ Capp ] 100 D-unders 50 Wall Balls 50 Push-ups 50 P Cleans 100 D-unders L1- 20/14, 75/55 L2/ M- 14/10, incline, 65/45 L3- 10/6, Knee Push-up, 45/35 2 x Singles 15 min capRead More

SNOW UPDATE: 5:15, 6:30 & 8:00AM Classes are ON.   ALL OTHER CLASSES CANCELLED FOR TODAY! Stay safe everyone! If you can’t get to class, 100 burpees for time! WORKOUT OF THE DAY: STRENGTH:  None. WOD: [ 20 min AMRAP ] 250m Row 20 KB Goblet Lunges 15 TTBs 10 Alt 1 arm KB CJs...Read More

WORKOUT OF THE DAY: STRENGTH:  B Squat 5.5.5.5.building WOD: [ Anise ] 14,12,10,8,6,4,2 Thruster Burpee L1-95/65 L2/M-65/45 L3-45/25  Read More

WORKOUT OF THE DAY: STRENGTH:  None. WOD: [ 17.3 ] Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185...Read More

WORKOUT OF THE DAY: STRENGTH:  HS Practice WOD: [ Tabata ] DB Thruster (15/10) Row Cals Push-up A Dyne D UnderRead More

WORKOUT OF THE DAY: STRENGTH:  DL 5.5.5.5. building WOD: [ Air Force ] 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat OTMEM 4 buurees, start wod with burpees L1- 95/65 L2/M- 85/55 L3-65/35Read More

WORKOUT OF THE DAY: STRENGTH:  CJ (Full) 1rm WOD: [ Grace Sandwich ] 15 CJs -then- 3 Rounds of: 30 wallballs 15 burpees -then- 15 CJs L1- 135/95, 20/14 to 10′ L2/M-95/65,14/10 to 9′ L3-75/45, 10/6 to 9′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 WOD: [ Partner Wod ] Complete each task as a team- Row 2000m 200 Partner leg tosses 300 sec. Wall Sit* 300 sec. Hover* -OTMEM EACH partner has to do 3 burpees * only...Read More