WOD: July 21st, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs   20 Min AMRAP: ‘Teamwork Makes Dreamwork’ 200m- Buddy Carry 30- Thrusters (95/65) 20- Wall Ball Sit-Ups 10- Plank Ups with High Five *Alternative plate carry instead of buddy. Switch as needed with partner. *...

WOD: May 10, 2018

FUEL OF THE DAY: Pre – Strength Protein / Fats ________________________________________ Bench Press 2 x 10 2 x 5 2 x 3 15 Min Practice: HSPU Progression :30 Double Unders ________________________________________ FUEL OF THE DAY: POST – Strength Protein /...

5 Ways to Add Fitness to Your Day

We all lead busy lives. If we are not careful, our fitness is sometimes the first thing to go and before you know it, we are feeling left with less energy. Here are five ways you can add fitness to your day: 1. Increase Physical “Work” Technology has caused a major...

My First Murph

My First Murph By Coach Dana   Flashback to May 2014, I was merely only 6 months into CrossFit & still unsure of what I got myself into. Everyone at the gym was doing “Murph” on Memorial Day weekend so I was too! I remember the day being insanely hot and I was a...