WOD: Jan. 11th, 2019

FUEL OF THE DAY: PRE- METCON Protein/ Starchy Carbs FLASH BACK FRIDAY EMOM x 12min: 5 – Bench Press 135# / 95# 5 – Power Cleans FUEL OF THE DAY: POST – METCON Protein / Starchy...

WOD: Jan. 10th, 2019

FUEL OF THE DAY: PRE- STRENGTH Protein / 400g Veggies 5 Rounds of: 12 – DB Snatch 35/20 10 – DB Overhead Lunges (each leg) 8 – DB Presses (each arm) FUEL OF THE DAY: POST- STRENGTH Protein / 400g...

WOD: Jan. 8th, 2019

FUEL OF THE DAY: Pre – Metcon Protein/ Starchy Carbs 10 Rounds of: THROW BACK (Dec. 13, 2017)  30 – Jumping Jacks 20 – Flutter Kicks EACH LEG 10 – Sit Ups 5  – Burpees FUEL OF THE DAY: Post – Metcon Protein/ Starchy...

WOD: Jan. 7th, 2019

FUEL OF THE DAY: PRE – METCON Protein / Starchy Carbs Every Minute on the Minute x 7 min: 6 – Toes To bar 9 –  KB Swings SKILL LEVEL TEST FOR TIME:  2K Row FUEL OF THE DAY: POST – METCON Protein / Starchy...

WOD: Jan. 5th, 2019

PARTNER WOD For Max Reps in 9min: Double Unders Hang Power Snatch 75#/55# Partner 1 does as much work as they want (must do at least 1 rep of each movement) while partner 2 Holds Plank. Partners can switch as often as they want. Score is total...