WOD: Jan. 14th, 2019

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats SKILL LEVEL TEST: FIND A 1 rep Max: Back Squat 2 x 3min AMRAP 6 – Pistols (alternating) 3 – Burpees *2min REST Between FUEL OF THE DAY: POST – STRENGTH Protein /...

WOD: Jan. 3rd, 2019

FUEL OF THE DAY: PRE – METCON Protein/ Starchy Carbs For Time: BUY-IN – 500m Row 7 Rounds of: 3 – Hang Squat Cleans 5 – Burpee Box Jumps CASH- OUT – 500m Row FUEL OF THE DAY: POST – METCON Protein/ Starchy...

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...