Workout Of The Day

  1. Thursday November 16th, 2017

    "Thirsty Thursday" 4 Rounds not for timemi 10 Dips 7 Strict Pullups :60 Sec Plank Holds Immediately into 4 Rounds not for time 15 GHDSU 8 TTB 15 Backextensions Immediately into 4 Rounds for time, each Sprint is timed 200m Sprimts, equal rest to  run time…Read More

  2. Wednesday November 15th, 2017

    Weightlifting Wednesday is here!  Courtesy of Daniel Buchin for having the heaviest Yoke carry last week at 425#! Who is Rafa? Ha ha. Congrats Daniel. Heaviest Chest Ptess today gets next weeks workout input. 1. Chest Press 5-5-5, 3-3, 1-1-1 2. Backsquat 5-5-5, 2-2-2, 1-1-1 3. Deadlift work up to a…Read More

  3. Tuesday November 14th, 2017

    Two fer Tuesday! Pair Up! Groups of 2! 20 Min Amrap One Person works at a time, switch after every round, count all rounds 10 Box Jumps 20/24 15 Pushups 7 Power Cleans 95/135#…Read More

  4. Monday November 13th, 2017

    Big Shout out to Michelle and her husband  Tom for having us all over Saturday night!  Great times  again and those who don't remember it all, trust me you had fun!  Who's throwing the next party?  "Manic Monday" "Nancy" 400m run 15 OH Squats  65/95# Fastest time gets to make the wod tomorrow!…Read More

  8. Wednesday November 8th, 2017

    Bruce is having a baby! We are collecting diapers as a way to appreciate him. Please donate diapers or Ed will hand out Burpee punishment! Large, Medium, or Small. All are apprrciated!  All donatuons accepted and  the baby is coming soon! "Weightlifting Wednesday is here" 1.  Jerks from the Rack,…Read More

  12. Friday November 3rd, 2017

    BOY MEETS GIRL ON  "GIRLFRIEND FRIDAY"   Jerks from the Rack: "Technique Training" Push Jerk into Split Jerk, work up to a heavy set, one Jerk and one Split Jerk equal one set. Hit each heavy set 3x before going heavier. End up with a Max Split Jerk 1-1-1 "Annie" 50-40-30-20-10 Dubs Ab-Mat Sit-Ups…Read More