WORKOUT OF THE DAY STRENGTH: NONE WOD [Mango] 5 rounds, 2min rest between rounds- 12 Box Jump 14 TTB 16 KB Gob squat 18 DB Snatch 20/15 Cals Row L1- 24/20, 70/53, 50/35 L2/ M- 20/14, 53/35, 40/25 L3- 14/ plate, 35/26, 30/15 40min capRead More

  WORKOUT OF THE DAY STRENGTH: DL 12.12.12. across, 80-85% of 10rm WOD [Nike] 400m Run 21 P Jerks 400m Run 15 P Jerks 400m Run 9 P Jerks L1-155/105 L2/M-95/65, 300m L3-65/45, 200m 15min Cap              Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Star] Partner Wod 30min AMRAP 10 Wall Walks 20 Cal bike 30 KB swings 40 MB Squat cleans 50 Sit-ups L1- 70/53, Strict Sit-up, 30/20 L2/M- 53/35, butterfly sit-up, 20/14 L3- 35/18, arm throw sit-up, 14/10 20min        Read More

  WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side   WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap  Read More

  WORKOUT OF THE DAY STRENGTH: Bench Press 12.12.12 across, goal 80-85% of 10rm WOD [Payday] 2min AMRAP, 1 min rest of- 1-Run 200m, ME wall Balls 2- Run 200m, ME Push-ups x 3 sets of each -note total wall balls and Push-ups 18mins L1-200m, dips or toe push-ups, 20/14 L2/M- 200m, incline, 14/10 L3-150m,...Read More

  WORKOUT OF THE DAY STRENGTH: Front Squat 12.12.12 across, as heavy as possible, (80-85% of 10rm) WOD [Carbon] 10 Pull-ups 10 P Snatches 30 D-unders x 6 Rds L1- 95/65, CTBs L2/M- 75/55, bw, 1/2 D-unders L3- 55/35, V-rows, Singles x 2   14min Cap                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.Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Fatal 30] 30 Wall Balls (20/14 lb) 30 Hang Cleans (95/65 lb) 30 Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (70/53 pood) 30 Toes-to-Bar 30 Air Squats 30 Hang Snatches (95/65 lb) 30 Double-Unders 30 Sit-Ups 30 Burpees *200 meter...Read More

  WORKOUT OF THE DAY STRENGTH: DL 8.8.8.8 across @ 90% of 10rm from previous week WOD [Castle] 8 Push-up 4 P Cleans 8 Air Squats 4min AMRAP Rest 2mins 6 Push-ups 3 P Cleans 6 Air Squats 4min AMRAP Rest 1mins 4 Push-ups 2 P cleans 4 Air Squats 4min Amrap L1- Dips, 185/125 L2/M-...Read More

  WORKOUT OF THE DAY: STRENGTH:  DB/KB Step-up 8.8.8.8 building / side (8 on one side, then the other,start with the weaker leg) 20″” box unless over 6’3″” WOD [Grit] 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 5 rds L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge L3-Roll-ups, Air Squats   14min  ...Read More