WOD: Sept. 1st, 2018

For Time:                                                             Ladders!                                                                     10 – 1 Strict pull-ups                                                       1 – 10 T2B *Every time you drop...

WOD: Aug. 31, 2018

FUEL OF THE DAY: Pre – METCON Protein / Carbs STRENGTH: Back Squats 5-5-5-5-5 9min AMRAP of: 10 – Box Jumps 15 – Push Press 95/65 FUEL OF THE DAY: Post – METCON Protein /...

WOD: Aug. 30th, 2018

THROWBACK THURSDAY! (Feb.3rd) As Many Reps As Possible in 6 min: 72 – Double Unders 36 – DB Snatch 18 – Sit Ups Max Reps – Wall Balls REST 3 min 6 min AMRAP of: 72 – Double Unders 36 – Wall Balls 18 – DB Snatch Max Reps...

WOD: Aug. 29th, 2018

FUEL OF THE DAY: Pre – Conditioning Protein / Carbs 3 Rounds For Time of: 100m – Run 5 – Burpees 200m – Run 10 – Burpees 400m – Run 15 – Burpees FUEL OF THE DAY: Post – Conditioning Protein / Veggies /...

WOD: Aug. 28th, 2018

FUEL OF THE DAY: Pre – STRENGTH Protein / Veggies STRENGTH: Deadlifts – 10 x 3 (dynamic effort) EMOM x 6min: 5 – Bent Rows 5 – Hang Power Cleans 3 – Front Rack Lunges  EACH LEG FUEL OF THE DAY: Post – STRENGTH Protein /...