WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5 across WOD: (Sunflowers) 15min AMRAP 10 KBs 15/12 Push-ups 30 D-unders L1- 70/53, Dip, D-under L2- 53/35, incline P-up, 2 x singles L3- 35/18, knee, 2 x singleRead More

WORKOUT OF THE DAY STRENGTH: DB Step-ups 6/ side x 5 sets WOD: (Rose Petals) 25-20-15-10-5 MB Squat Clean Pull-up L1- 30/20 L2- 20/14 L3- 14/10 Core Work at the 15min mark- 10 Leg Lifts 10 Russian Twists 10 Sit-ups 10 Bicycle Crunches/ side x 4 rds, 1min rest between rounds.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: NONE WOD: (Maple) Team of 2 Wod 10min AMRAP, 2 min rest x 3 stations 1A- AMRAP DB Squat Cleans (40/30) 1B- 5 cone Suicide Run 2A- AMRAP Renegade Rows 2B- 150′ walking lunge 3A- 3A- AMRAP Hollow Rocks 3B- DB OH CarryRead More

WORKOUT OF THE DAY STRENGTH: Deadlift 5.5.5.5. WOD: (Oak) 3 min AMRAP- 200m Run ME P Clean & jerk rest 1 min x 4 rounds L1-185/135 L2/M-135/85, 150m L3- 75/45, 100m 15minsRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Birch) Team of 3- 500 Calories on A Bike, to make progress other partners MUST be in a Wall Sit and Plank Position AT THE SAME TIME, if one of them breaks, everyone has to rotate 45min CapRead More

WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1 WOD: (Redwood) 15 Push-ups 20 Wall Balls 30 Sit-ups x 5 Rds L1- ring dips, 20 GHDs L2/M- incline, 14/10, 25 sit-ups L3- knee, 10/6, 20 sit-ups 20min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double Pryamid Helen) Run 1200 meters (4 laps) 63 Kettlebell swings, 36 Pull-ups Run 800 meters (2.5 laps) 42 Kettlebell swings 24 Pull-ups Run 400 meters 21 Kettlebell swings 12 Pull-ups L1- 53/35 L2/ M- 44/26 L3- 35/18, V-rows 30minsRead More

WORKOUT OF THE DAY STRENGTH: Back Squat 3.3.3.3. WOD: (Pine) 1- 8min AMRAP 1.2.3.4.5…ascending ladder of- Squat Clean Burpee L1- 135/95 L2/M- 95/65 L3-65/35 Rest 4mins 2- 8min AMRAP (core buyout) 20sec L-sit hold or 40sec. hollow rock m (rings or paralettes) 40sec Superman holdRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (MayFly) Run 4 laps 40 Plyo Lunges (L+R=1) 40 Push-ups 40 Hollow Rocks Run 3 laps 30 Plyo Lunges 30 Push-ups 30 Hollow Rocks Run 2 laps 20 Plyo Lunges 20 Push-ups 20 Hollow Rocks Run 1 lap 10 Plyo Lunges 10 Push-ups 10 Hollow Rocks L1- Dips...Read More