

WOD for 6/29/18
Friday Focus: Bench Press. Build to a heavy set of 4. Metcon: 30 Seconds On, 30 Seconds Rest: 3 Thrusters (155/105), Max Rep Burpees...


WOD for 6/28/18
Thursday Focus: Max Effort Back Squat. Build to 50% 1 rm and then complete as many squats as possible Metcon: 21-15-9 Cal row ...


WOD for 6/27/18
Wednesday Focus: E2MOM 20 Minutes 1 Power Snatch+1 Full Snatch+1 Overhead Squat Metcon: 4 RFT 25M prowler push (or farmers carry 55/35) ...


WOD for 6/26/18
Tuesday Focus: 3 attempts Max Rep Muscle Ups or Ring Dips 10 minute EMOM RX: 1 muscle up+2 C2B Scaled: 1 ring dip + 5 ring rows Metcon:...


WOD for 6/25/18
Monday Focus: Power Clean 3 RM 5x3 to find 3 RM Metcon: Run 400 25 power Snatch (135/95) Run 200 25 power Clean & Jerk (135/95) Run 100


WOD for 6/22/18
Friday Filthy Fifty! And ROMWOD


WOD for 6/21/18
Thursday Focus: 20 minute E2MOM 1 snatch deadlift + 1 Snatch high pull + power snatch start at 50-60% and build each set Metcon: 15...
Post WOD Feeding
How much thought have you put into what you eat when you finish a work out? In reality It is a key factor to eat 20-30 minutes after a...


WOD for 6/20/18
Wednesday Focus: Strict Press 4x3 building to a heavy set Metcon: 4 Rounds RFT 7 Thrusters (95/65) 14 T2B 50 Double Unders

WOD for 6/19/18
Tuesday Focus: 6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb Metcon: Run 200M 3 Muscle Ups (bar or ring) or 6 jumping...