Workout of the Day

Hero WOD Josh Male Female 95lbs / 65lbs Ohs x 21 42 pull ups Ohs x 15 30 pull ups Ohs x 9 18 pull ups Click HERE for today’s  pictures

Click HERE for today’s  pictures

ANTE 2 x5 tempo ohs @ 85% with 2 sec decent rest 90 sec 4 x max effort db neautral grip strict press (go to failure each time) 30 sec rest WOD 3 RFT 20 Lunges with DB 5 Man… Read more »

ANTE work up to 65%-70% on snatch then 3 santches emom for 8 min try for no misses WOD 8″ AMRAP 100 m Sprint 2 Burpees 100 m Sprint 4 Burpees 100 m Sprint 6 Burpees And so for until… Read more »

ANTE 2 x 5 tempo bench press @85% with 2 sec decent rest 90 sec 8 x 4 DB box step up (8 reps per leg / choose db weight ) 60 sec rest WOD FOR TIME 400m Run 20… Read more »

Hero WOD set for Saturday January 21. Come help us honor a fallen Hero. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by… Read more »

ANTE tempo push press 3 x5 @ 75-80% with 2 sec pause hold on dip rest 90 sec Deadlift Heavy Single WOD 4″ AMRAP Max Over The Shoulder Med Ball Tosses, As Heavy As Possible Rest 2″ 4″ AMRAP Max… Read more »

ANTE 2 cleans + 2 split jerks x 4 @ 70% of max clean and jerk rest 90 seconds between WOD Strict Pullup Ladder Minute 1 = 1 Rep Minute 2 = 2 Reps And so on until failure When… Read more »

ANTE tempo ohs 3reps x 5sets with 5 sec decent @ 75-80% 90 sec rest 6 x 50 m sprints rest 30 seconds between WOD 12″” EMOM 1) 30 seconds Air Bike Sprint 2) 8 Burpee Box Jump Overs 3)… Read more »