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 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (We’re not done yet!) 4min AMRAP, 2min rest x 4 Rds 3 Burpees 6 DB Hang Power Cleans 9 Air Squats L1- 50/30 L2- 40/25 L3- 20/12 Then :30sec. Ultimate Ab Intervals -V-ups -Roll-ups – Dbl. Crunch -Leg lifts – Sit-upsRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (AMRAP, I thought you said Let’s take a NAP!) Partner Option- 6min AMRAP w/ Partner, 1 min rest between stations Row Leg Tosses Battling Ropes PB Leg Curls Individual Option- 1min on/ Off x 3 sets of – Row for Cals Leg Lifts Battling Ropes PB Leg Curls...Read More

WORKOUT OF THE DAY STRENGTH: Front Squat 5.5.5.5. across WOD: (When can we stop) Intervals- 40sec on, 20sec off x 5 Rds 1- Bike Cals 2- KB Swings 3- KB Goblet Squats 4- Rest L1- 70/53 L2- 53/35 L3- 35/18 20minsRead More

WORKOUT OF THE DAY STRENGTH: DeadLift 5.5.5.5. Across WOD: (Welcome to the party!) 6 Power Cleans 12 Pull-ups 24 Sit-ups x 4 Rds L1- 225/135, CTB, 15 GHDs L2- 155/95, BW L3- 95/ 65, Jumping neg, 15 Sit-ups 12min CapRead More

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (12 days of Christmas) 1 Snatch (Full) 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35 40min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Player’s Choice) 2 Options for todays wod- Partner 4min AMRAP, 2min rest between -D-unders -Vertical Ring Rows -Wall Ball (20/14) -Air Bike (cals) -Mt Climbers (L+R=1) -Row (Cals) Individual option, 30s on/ 30s/ off x 4 rds, 2min rest between stations -D-unders -Vertical Ring Rows -Wall Ball (20/14)...Read More

WORKOUT OF THE DAY STRENGTH: Squat Clean 5.4.3.2.1 or F Squat 5.5.5.5.5 WOD: (Nails down a chalkboard) 200m Run 6 Squat Cleans on 3mins x 4 Rds L1- 185/125 L2- 135/95 L3- 60sec run or bike, 95/35 12minsRead 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 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (The RUNS!) 800m run 40 burpees 40 Hang Power Cleans 600m run 30 burpees 30 Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Squat Cleans 200m run 10 burpees 10 Thrusters L1-95/65 L2-75/55 L3-65/35 40min CapRead More