Extended Vicki WOD! AMRAP 30 Minutes 31 Burpees over DB 31 DB Push Press, RT 31 DB Push Press, LT 31 DB Hang Snatch, RT 31 DB Hang Snatch, LT 31 Cal BikeRead More

For Time: 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run Then……. 3 Rounds 20 Turkish Sit Ups (light) 30 Bicycle Crunches 40 SupermenRead More

Medicine Ball Boot Camp 5 Rounds: 45s on, 15s rest, alternating movements every minute Med Ball Ground to Overhead Med Ball Russian Twist Med Ball Toe Taps (sprinter style, use arms) Med Ball Crunch Med Ball SquatsRead More

AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m RowRead More

2 Rounds 1 Mile Run (can sub row or ski) 50 Burpees 30 Ring RowsRead More

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cash Out: 50 Burpees for TimeRead More

Fit4ALL- 9am Bring a Friend for Free! Tabata Assault Bike (8 Rounds 20s/10s) Then……. AMRAP 16 Minutes 15 Burpees 20 DB Hang Snatch- light 30 Double Unders *EMOM 10 Jumping Squats*  Read More

Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style Then…….. Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping SquatsRead More

AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*Read More

Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters-Light weight 15 Ring RowsRead More