WORKOUT OF THE DAY STRENGTH: Bench Press 1.1.1.1.1 building WOD(Bread & Butter) 20/40 Intervals x 6 sets (all out!) rotating through each round -Row (Cals) -Burpees -A-Bike (total Cals) 18mins rest 3mins, then Alternating 40/20 for 6 total sets- Sit-ups (anchored) Hollow Holds 6mins 24mins totalRead More

  WORKOUT OF THE DAY STRENGTH: A) Strict Pull-ups 3-5 Reps – Holds – Negatives -Strict – CTB strict B) 2 way Monster walks rd 1- forward backwards rd 2- side to side x 6-8 sets WOD(Georgia Peach)  4min AMRAP Squat Clean and Jerks rest 3mins 3min AMRAP Power Cleans Rest 2mins 2min AMRAP DLs...Read More

  WORKOUT OF THE DAY STRENGTH:NONE WOD(Pounds) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B Squat Floor Bench Press DL Team chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000 L2/M- M-15,000, F-12,000 L3-M-10,000, 7,000  ...Read More

  WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5. building (around 70% of 1rm) WOD(Bear) 100 D-unders Then 10 DB Thrusters 10 Pull-ups x 5 Rds Then 100 D-unders L1-30/20 L2/M-25/15, jumping, 1/2 dubs L3-20/12, V-rows, Singles x2 15min Cap    Read More

  WORKOUT OF THE DAY STRENGTH: Alternating Supersets: A- 3rm Power Clean B- 3-5 HSPUs/ or 10 DB Strict Press x 4-6 rds WOD(Spinach) 15 F squats 15 P Jerks 15 H P Cleans x 4 Rds L1-95/65 L2/M-75/55 L3-65/35 14min CapRead More

  WORKOUT OF THE DAY STRENGTH:Pull-up OTMEM x 10mins -10 sec hold chin over bar -3 x 3 sec negatives -1-5 strict Pull-ups 2-4 CTB Strict Pull-ups WOD(Rain) 20min AMRAP 25/20 Cal Row 20 Sit-ups 15 Box Jumps 10 TTBs L1- 24/20 L2/M-20/14, KTE L3-14/ plate, knee raise  Read More

  WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5 build WOD(Sleet)  In 1 min complete- 15 WBs, with remaining time- ME burpees -Rest 1min Score is total burpees through all 6 Rds x6 rds L1-20/14 to 10′ L2/M-20/10 to 9′ L3-14/10 to 9′ 11min  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: 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: NONE WOD(Team Relay) 10/7 cal bike 15 KB Swings (53/35/18) 20 OHS (45/35l/15) 25 HR Push-ups, Toes or knees 30 DL’s (135/95/ 55) 35 D-Unders/70 Singles 3 RFT (30min CAP) **Using on the floor. Split  into 3 equal teams. All teams start at front end of room, one athlete...Read More