WOD: June 1st, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs For Time: Row – 5 x 100m Each for time 3 Rounds – :45 sec at each / :15 sec Rest Lateral Step Overs 20″/16″ KB Swings – 53/35 Single Unders FUEL OF THE DAY: POST – METCON Protein /...

WOD: May 31st, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs 5 Rounds For Time of: 100m – Run 7 – HSPU 5 – Squat cleans 165/115   LEVEL 2 – 125/85   LEVEL 1/BEG – 75/55 FUEL OF THE DAY: POST – METCON Protein /...

WOD: May 30th, 2018

FUEL OF THE DAY PRE – METCON Protein / CARBS Every Minute On the Minute x 15min: 7 – DB Burpees 50/35 7 – Box Jumps 24/20 FUEL OF THE DAY PRE – STRENGTH Protein /...

WOD: May 29th, 2018

FUEL OF THE DAY PRE – STRENGTH Protein / Veggies / Fats For Quality: Press – 3 x 5 Snatch Grip Deadlift w/ pause at Low Hang 5 x 3 15 – Hang Squat Snatch 100 – Double Unders FUEL OF THE DAY PRE – STRENGTH Protein / Veggies /...

WOD: May 28th, 2018

HAPPY MEMORIAL DAY HERO WOD “Murph” For Time: 1 – Mile Run 100 – Pull Ups 200 – Push Ups 300 – Squats 1 – Mile Run *Partition the body weight movements. If you have a 20# vest wear it. In memory of Navy Lieutenant Michael...