8 am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique with Amie 10:15 am- Endurance WOD with Amie In Any Order: AMRAP 12 Minutes 20 KB Taters 10 Bodyweight Man Makers AMRAP 12 Minutes Sprint 200m Jog 100m AMRAP 12 Minutes 15 Wall Balls 15 Ring Rows  Read More

7:30 am and 9 am class, 9am virtual class Strict Press 5-5-5 Then….. 6 Rounds 20 Alt DB Hang Snatch 50/35 300m Run Virtual WOD 9am 100 Bicep Curls 50 Arnold Presses Then……… 50 DB Snatch to Lunge 50 Alt SL V Ups 50 Jumping Lunges 50 Alt SL V Ups 50 Weighted Cossack Squats...Read More

Clean: 2-2-2   Then…   “Juneteenth” – CFWC Version 18 Minute AMRAP 65 DU 19 Burpee over bar 6 Squat Cleans, 185/123   Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed...Read More

In Any Order: EOMOM 10 Minutes Even Minutes: 7 Strict Pullups Odd Minutes: 7 Ring Dips AMRAP 10 Minutes 3 Ring or Bar Muscle Ups 5 Hang Power Cleans 135/93 7 Shoulder to Overhead 135/93 As Far As Possible in 10 Minutes Bike or Ski or Run Fit4ALL-9am   AMRAP 30 Minutes 20 Ring Rows...Read More

AMRAP 30 Minutes 20 Ring Rows or 10 Strict Pullups 20 Box or Ring  Dips 20 Box Jumps 800m Run or 4 Minute ski or bikeRead More

10 min EMOM 3 Power Snatches   Then….   4 min AMRAP 400m Run Max DU’s in remaining time 2 min rest   4 min AMRAP 40om Run Max Power Snatches in remaining time, 95/63 2 min rest   4 Min AMRAP 400m Run Max Target Burpees Virtual WOD (6am/6pm) SA HighPulls: 3 x 10-12...Read More

a. RDL 3×5 b. Floor Press 3×8 Then…… 3 Rounds for Time 30/20 Cal Bike or Ski 30 Barbell Lunge 95/63 30 Pushups ————————————————————————– Virtual Class: 6am weightlifting, 7am crossfit virtual, 12 noon crossfit virutal, 6pm crossfit virtual a. Handstand Hold 1 Minute X 3 Rounds b. Bulgarian Split Squats 3 x 15 per leg...Read More

5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push UpsRead More

Gym WOD (Noon starts today: M-W-F) 10 Min EMOM 1 Clean + 2 Front Squats + 1 Jerk   then….   15 Min Ladder Thrusters, 95/63 Toes 2 Rings * Run 200m at 3:00, 6:00,9:00, 12:00 pick up where you left off after each run ————————————————————- Virtual WOD (6am and 6pm) 1/2 Kneeling Press: 3×10-12...Read More

8am Virtual Yoga with Brantlee 9am- Olympic Lift Technique Class with TJ 10:15 am- Endurance WOD with TJ Endurance: In Any Order: 1.5 Mile Run (2400m) 1000m Ski or 60/45 Cal Bike 60 Burpees 150 Air Squats 200 Double Unders  Read More