WOD: Aug. 1st, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbohydrates Every Minute On the Minute x 15min 2 – Deadlifts 315#/205# 4 – Push Ups 6 – Sit Ups FUEL OF THE DAY: POST – METCON Protein / Starchy...

WOD: July 31st, 2018

FUEL OF THE DAY: PRE – METCON Protein / Starchy Carbs “Coach Keith’s Baseline” (Coach Keith’s Signature WOD) For Time: 500m – Row 40 – Front Squats 400m – Run 30 – Toes To Bar 300m – Row 20 – HSPU 200m...

WOD: July 30th, 2018

FUEL OF THE DAY: Pre – Metcon                                                            Protein / Carbs “Lisa’s Signature WOD” For Time: 75 – Box Jumps 50 – Pull Ups 25 – Burpees 10 – Power Cleans (95/65) FUEL OF THE...

WOD: July 28th, 2018

“Come with me if you want to live” FOR TIME: 50 – Push Press 95/65 (Pull Up Bar Hang) 50 – Hang Power Cleans  (Plank Hold) 50 – Burpees Over Bar  (Hand Stand Hold) *With a partner split work.  One person works at a time while partner...

WOD: July 27th, 2018

FUEL OF THE DAY: PRE – Conditioning Protein / Veggies / Fats SKILL: Row – 5 x 250m For Reps: TABATA- (:20sec ON / :10sec OFF x 8 rounds) SKWATTS ** SCORE = Lowest number FUEL OF THE DAY: POST- METCON Protein /...