11 am Kids Class: https://us04web.zoom.us/j/946855105?pwd=ZEpEbmU5dW90N3J4RStvMnNpSDdTUT09 Meeting ID: 946 855 105 Password: 717396 7am, 12 Noon and 4pm Virtual WOD 5 Rounds 3 Minute AMRAP 10 DB Sumo Deadlifts (not high pull) 10 SA Hang Snatch, RT 10 Hang Snatch, LT 10 Burpees over Dumbbell *2 minute rest between rounds* At Home, No Equipment Workout: 5 Rounds...Read More

Virtual  (7am, 12noon, 4pm) AMRAP 16 MIN (turkish getup ladder) 2 Alt Turkish Getup, (53/35 kB or 50/35Db or any available weight) 15  Goblet Squats 30 Double Unders   4 Alt Turkish Getups 15 Gob Squats 30 Double Unders   6 Alt Turkish Getups 15 Gob Squats 30 Double Unders   *Continue increasing by 2...Read More

Virtual Yoga at 10am.  https://us04web.zoom.us/j/824092067?pwd=QS95cEszV05aSm9rUUZlbHQyZ2hZUT09 Meeting ID: 824 092 067 Password: 865406 At Home, Rainy Day Endurance WOD: No Virtual Class AMRAP 12 Minutes 5 Pushups 10 Sit Ups 15 Air Squats As Many Burpees as Possible in 7 Minutes EOMOM 12 Minutes Odd Minutes: Wall Sit Hold Even Minutes: Plank HoldRead More

9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15Minutes 50 High Knees or 50 Mountain Climbers...Read More

Virtual WOD (7am-noon-4pm) 10 Rounds 5 HSPU (modify w/Push-ups or weighted Push-ups) 10 V-Ups 15 Russian KB/DB Swings, mod weight     Body Weight Version 10 Rounds 5 HSPU or Push-ups 10 V-ups 15 Tuck Jumps     Virtual CrossfitRead More

Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front Squats 40 SA Alt DB Thrusters (Switch at the top) No Equipment WOD AMRAP 14 Minutes 200m Run (45 seconds if no way to measure) 15 Plyometic (explosive) pushups 20...Read More

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  Read More

Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges...Read More

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….  ...Read More

5 Rounds 800m run (4 minute run if no way to measure) 50 Calf Raises 30 Sit Ups 20 Pushups Tater Tot, the Santa Claus of gym equipmentRead More