WOD: Aug. 1st, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs 12 min AMRAP of:5 – DB Strict Press 50/3510 – DB Snatch  (total)50m – Sprint FUEL OF THE DAY:POST – METCONProtein /...

WOD: July 31st, 2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats SKILL:Deadlifts 5-5-5-5-5*working sets: 60,70,75,80,85% AFTER PARTY:Glute and Hammies FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: July 30th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Carbs “BASELINE – ENILESAB“For Time:500m – Row40 – Squats30 – Sit Ups20 – Push Ups10 – Pull UpsREST 3min10 – Pull Ups20 – Push Ups30 – Sit Ups40 –...

WOD: July 29th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Carbs Every minute On the minute x 8min 3 – Front Squats 6 – Box Jump overs Every Minute On the Minute x 8min 6 – Step UPS (weighted) 9 – Russian KB Swings FUEL OF THE DAY: Post – MetconProtein...

WOD: July 26th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs “THE CAT’S MEOW”(Coach Dana’s Signature WOD)500m – Row Buy In25 – Sit-Ups20 – Double Under’s15 – Pull-Up10 – Burpees5 – C&J 105f/155m10 – Burpees15 – Pull-Up20 – Double Under’s25 –...