Warm-up: 800m run Mobility: 10min on Thoracic Spine and Shoulders WOD: EMOM x 24 1) 12 Wall Ball (20/14) 2) 12 T2B 3) 8 Ring Dip 4) 8 Burpee Box Jump Over (24/20) *To complete as Rx, you must perform all reps in allotted time frame.Read More

This post was in our July 2014 newsletter, but I wanted to revisit it to make sure everyone understands the importance of post-workout nutrition. Why do I need to drink a shake after I work out? Here’s why- When we workout, we are causing tissue damage and are depleting our liver and muscles of glycogen...Read More