Establish a 1RM Front Squat Then… Deadlifting Elizabeth 21-15-9 Deadlift, 225/153 Ring DipRead More

8am Virtual Yoga 9am Olympic Lifting Technique 10:15am Endurance AMRAP 15 Min 20 Turkish Sit-ups, 10lb plate 20 Lunging Wall Ball Shots, 20/14 20 Burpees AMRAP 15 min 500m Row or Ski Sprints @ 0:00, 4:00, 8:00, 12:00 *max pushups with remaining time between sprints AMRAP 15 min Run as far AFAPRead More

Press: 3-3-3 Then… 15 min AMRAP 9 Toes 2 Bar 15 Push Press, 75/53 21 Cal Row or SkiRead More

CFWC Tribute Hero WOD For Time 343 Double Unders – #of fire fighters killed 2 Squat cleans, 225/153 – # of paramedics killed 37 Strict Pull-ups – # of Port Authority Police Officers Killed 2 Squat Cleans 23 Wall Climbs – # of Police Officers killed 2 Squat Cleans 1 Mile Run – For the...Read More

Snatch 2-2-2 (does not have to be touch and go) Then……. AMRAP 14 Minutes 3 Burpee Ring Muscle Ups or 10 Burpee Pullups 2 HSPU 1 Snatch 165/103Read More

Single Leg Step-ups: 3 x 8 Skull Crushers: 3 x 15 Then… For Time 400m Run 30 Front Rack Lunges, 115/73 25 Deficit Push-ups, 45’s/25’s 400m Run 20 Front Rack Lunges 25 Deficit Push-ups 400m Run 10 Front Rack Lunges 25 Deficit Push-upsRead More

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