WOD: Oct. 1st, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats STRENGTH: Deadlifts 5 x 5 @80% 3 Rounds For Quality: 15 – Ring Rows 30 – 1 arm KB Swings 45 – Squats FUEL OF THE DAY: POST – STRENGTH Protein / Veggies /...

WOD: Sept. 29th, 2018

For Time: 200m – Run 20 – Burpees 200m – Run 40 – Push Ups 200m-  Run 60 ft. – Broad Jump to squat 200m – Run 80 – Double Unders 200m – Run 100ft. Bear Crawl 200m –...

WOD: Sept. 28th, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs 3 Rounds For Max Reps: 1 minute at each station PRESS (95/65) DB Step Ups Calorie Row REST FINISHER: Coach’s Choice FUEL OF THE DAY: Post – Metcon Protein /...

WOD: Sept. 27th, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs As Many Rounds As Possible in 15 minutes of: 75m – Sprint 6 – Grnd To Overhead w/ plate 8 – Up-Downs 10 – Sit Ups FUEL OF THE DAY: Post – Metcon Protein /...

WOD: Sept. 26th, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs SKILL: 7 Rounds / Every 2 minutes: 3 – Split Jerks @ 80% 5 min AMRAP of: 3 – Hang Squat Cleans 135/95 20 – Double Unders FUEL OF THE DAY: Post – Strength Protein / Veggies...