KB Jefferson Deadlifts: 3 x 15/leg Bicep Curls: 3 x 15 Then… The Foosie Fifty 50 Ring Rows 50 Kb Swings, 53/35 50 Situps 50 KB SDHP, 53/35 50 Box Jumps, 24/20 50 KB Snatches, 53/35 50 BurpeesRead More

Hard Labor 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 400m Run 10 Strict Pull-ups 10 Hang Power Cleans, 155/103 10 Push Jerks, 155/103Read More

9 am- Olympic Lift Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: AMRAP 12 minutes 25 Thrusters 45/33 200m Run AMRAP 12 Minutes 20 Ring Rows 30 Pushups 40 Backward Lunges from 45lb Plate In 12 Minutes: 1000m Run 50 KB Deadlifts 200m KB Carry *Max burpees in remaining timeRead More

7:30 am and 9am Classes 9am Virtual WOD 10 Minutes to Warm Up Deadlifts Then……. Hero WOD Nutts For time:10 Handstand push-ups15 Deadlifts 250/18325 Box jumps, 30/2450 Pull-ups100 Wallballs200 Double-undersRun 400 meters with a 45lb/35 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving...Read More

15 min to Heavy Hang Squat Clean Then… 3 Rounds 300m Run 15 T2B 7 Hang Squat Cleans, 165/113 Virtual 6am/12noon Reverse Fly: 3 x 15 Bicep Curl: 3 x 15 Then… 3 Rounds 30 Box Jumps or Tuck 20 Cossacks Squats 10 Plyo Push-upsRead More