WOD: Dec. 23rd, 2017

HAPPY HOLIDAYS! “12 Days of Christmas” For Time: (follow the song) 1 – Deadlift (315/210) 2 – Dips / Ring Dips 3 – Cleans (135/95) 4 – Push Ups 5 – Thrusters (135/95) 6 – Burpees 7 – Pull Ups 8 – Box Jumps 9...

WOD: Dec. 22nd, 2016

FUEL OF THE DAY: PRE – METCON Protein / Carbs Flash Back WOD: Fri Dec 23, 2016 For Time: 100- Kettlebell Swings 100- Situps 100- Double Unders 100- Cal Row 16 Min Time Cap FUEL OF THE DAY: POST – METCON Protein /...

WOD: Dec. 20th, 2017

FUEL OF THE DAY: PRE – STRENGTH PRO / FATS 4 Rounds For Quality: Handstand Push Ups – 9M / 6F *Toes To Bar – 15 FUEL OF THE DAY: POST – STRENGTH PRO /...

WOD: Dec. 19th, 2017

FUEL OF THE DAY: PRE – METCON Protein / Carbs SKILL LEVEL TEST “FRAN” 21-15-9 reps For Time of: Thrusters Pull UPs FUEL OF THE DAY: POST – METCON Protein /...