WOD: Aug. 9th, 2018

FUEL OF THE DAY: Pre – Metcon Protein / Carbs For Time: 1 mile – Run REST 4min 5 Rounds of: 9 – Thrusters 95/65 9 – Pull Ups REST 1min between rounds. FUEL OF THE DAY: Post – Metcon Protein /...

WOD: Aug. 8th, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats Sumo Deadlifts 5 x 3 REST 2 min between rounds For Time: 100 – Kettlebell Swings FUEL OF THE DAY: POST – STRENGTH Protein / Veggies /...

WOD: Aug. 7th, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats Every Minute On the Minute x 6min: 5 – HSPU *Jump rope with remaining time EMOM x 6min: 10 – Overhead Lunges alternating (65/45)* EMOM x 6min: 30 – Double Unders *Flutter kicks with...

WOD: Aug. 6th, 2018

FUEL OF THE DAY: Pre – Conditioning Protein / Veggies / Fats 3 Rounds For Time of: 500m – Row 10 – C&J (155/105) 15 – Burpees 20 – Squat Jumps 400m – Run REST – 1min FUEL OF THE DAY: Post – Conditioning Protein /...

WOD: Aug. 4th, 2018

“31 Heroes” 31min AMRAP of: 8 – Thrusters 6 – Rope Climbs 11 – Box Jumps *Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner...

WOD: Aug. 3rd, 2018

FUEL OF THE DAY: PRE – METCON Protein / Starchy Carbs 5 Rounds For Time of: 15 – Wall Balls 10 – DB Push Press 15 – Wall Balls 10 – Ring Rows FUEL OF THE DAY: POST – METCON Protein / Starchy...