8am Virtual Yoga 9am Olympic Lifting 10:15 Endurance Complete in Any Order 1 mile run or row 50 Burpees 100 Med Ball Cleans 150 Situps 200 DU 400m Farmers Carry, 70’s/53’sRead More

Power Snatch: 2-2-2 then… Nancy 5 Rounds 400m Run 15 OHS, 95/63Read More

12 Min AMRAP– XFit BODYBUILDING 10 RDL’s, 135/93 10 Floor Press, 135/93 10 Chin-ups 12 Min AMRAP– Cardio JUNKIE 15/12 Cal Bike 30 Air Squats 12 Min AMRAP – Mid Line MANIA 6 Barbell roll-outs 12 Russian Twists, 20/14 18 Toes Through RingsRead More

Hang Clean 1-1-1 Then……. 10 Minute Ladder 3-6-9-12-15-18-21-23…….+ Hang Power Clean 135/93 *30 Double Unders after each round Cash Out: 3 Minutes Max BurpeesRead More

Bulgarian Split Squat: 3 x 8 SA DB Press: 3 x 10 Then… 21 Deadlifts, 185/133 21 HSPU 15 Deadlifts, 225/173 15 HSPU 9 Deadlifts, 275/203 9 HSPU 6 Deadlifts, 305/213 6 HSPU 3 Deadlifts, 315/223 3 HSPURead More

EMOM 10 Minutes 1 Snatch First Pull with 2 second pause 1 Snatch Pull 1 Snatch Then….. Crossfit Open 19.1 AMRAP 15 Minutes 19 Wall Balls 10 feet guys/9 feet ladies 19 Cal Row or SkiRead More

Back Squat (WK 1): 5 rep Max then, 3 x 5 @ 85% Then.. 12 Min AMRAP 4 Ring MU 8 Box Jumps, 30/24 12 Thrusters, 95/63Read More

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie AMRAP 30 Minutes 40 SA KB Deadlifts 30 SA KB Russian Swings 20 SA Devil Press 300m KB runRead More

Pick you favorite girl!! Lynne: 5 Rounds- Rest 3 minutes between rounds Max Reps Bodyweight Bench Press Max Reps Kipping Pullups Or………. Barbara: 5 Rounds- Rest 3 minutes between rounds 20 Pullups 30 Pushups 40 Situps 50 Air SquatsRead More

Wacky Wiser Partner Friday 2 Rounds 25 Synchronized Hurdle Jumps, 24/20 50 Sandbag Box Step-overs, 100/75 (Partner hangs) 25 Synchronized Hurdle Jumps 50 Alt Box Jumps, 24/20 50 Sandbag Lunges, 100/75 (Partner hangs) 50 Alt Box Jumps 75/75 DU Relay 50 SandBag Squats, 100/75 (Partner hangs) 75/75 DU RelayRead More