Wednesday April 29, 2015
April 28, 2015
Friday May 1, 2015
April 30, 2015

Amy is keeping a great pace throughout the runs during Monday’s WOD!


Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
10 rounds for time of:
30 seconds of Burpees 🙂
Rest 30 seconds
30 seconds of 45/30-lb. Dumbbell Thrusters
Rest 30 seconds

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

10 nutrition habits for more strength and muscle

By Alex McMahon
habits are the most important factor when building strength.

Sure, programming is incredibly important if you want achieve your goals, but it’s the combination of proper training, nutrition and recovery that will provide the greatest stimulus for gains. You need ritual and routine to drive the daily effort and progress.

There are no shortcuts or hacks when it comes to building strength and muscle, you earn what you build with dedication and consistency. Long-term goals look just like mountains sometimes – Huge from the bottom up, and too much to take on all at once.

But this is just a limitation of one’s mindset. By focusing on smaller habits, you can effectively chew that mountain down into small pebbles. You can’t climb it all at once, but you can certainly fill and carry your bucket of stones daily. In time, you’ll build your unique mountain.

With a little dedication and consistency, you will create a brand new lifestyle that results in increased strength and muscle all on its own.

Click here to read the article.

“Always do what you are afraid to do.”

~Ralph Waldo Emerson