WORKOUT OF THE DAY STRENGTH: OHS 1rm (Test 4) Or Back Squat 1rm  WOD:(Rockin around the Christmas Tree) 8 TTB 12 F Rack Lunges (L+R=2) x 6 rds 12min L1-115/80 L2/M-95/65, KTE L3-65/35, knee raise 12min                                      ...Read More

  WORKOUT OF THE DAY STRENGTH:  HS Hold/ Balance/ Walk Practice    WOD:(Partridge in a Pear Tree) Partner Wod 10 Wall Walks 20 Hang Power Cleans 30 Burpees 40 Cal Row 20min AMRAP L1-135/95 L2/M-115/75 L3-85/55 20min                                      ...Read More

  WORKOUT OF THE DAY STRENGTH: Sumo DL 3.3.3 building    WOD:(Barbara) 3/5 Barbara (Test 3) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats -Rest 3min x 3 rounds – record total time (rest time included) -Encouranged to keep track of your “”splits”” for each round 25min L1- rx L2- jump pull-ups L3- Verticalring rows,3...Read More

  WORKOUT OF THE DAY STRENGTH:Oly Snatch 1rm (Test 2) Or P Press 1rm    WOD:(Jolly Holly) 10/7 Cal Bike 15 KBs 20 D-unders L1-70/53, 30/24″” L2/M-53/35, 24/20″” L3-35/18,20/14″” 10min AMRAP                        Read More

  WORKOUT OF THE DAY STRENGTH: CJ 1rm (Test 1) Or- F Squat 1rm    WOD:(Eggnog) 200m Run 4 Squat Cleans 8 Burpees x 4rds L1-155/105 L2/M-115/75 L3-75/45 12min                                          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:(Row-a-thon) *Row 21,097meters for time. Congrats to all those who took on the challenge of November with our annual Row-vember.  The goal of Row-vember is to row 100,000 meters in the month of November.   We are going to commence our challenge with our Row-a-thon.  The goal is...Read More

  WORKOUT OF THE DAY STRENGTH:  NONE  WOD:(Cranberry Cider) 1min Drills A Bike (Cal) KB Swing Plyo Lunge V-row Run 200m -Rest 1min x5 rds 30min L1-53/35, 200m L2/M-44/26, 150m run L3-35/18, run around 400m mark (100m)                                     ...Read More

  WORKOUT OF THE DAY STRENGTH:  Thruster 5rm from the rack (Re-Test)    WOD:(Elizabeth) (Re-Test) 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-up                                      Read More

  WORKOUT OF THE DAY STRENGTH:   Strict Pull-up (Re-Test 2), then 3 x ME on 2mins    WOD:(Duffy) 500m Row 50 Sit-ups x 3 rds 15min Cap L1- Strict Sit-up L2/M-arms crossed in front L3- Arm throw                                    ...Read More