Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans  Read More

8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)Read More

AMRAP 30 Minutes 30/20 Cal Row or Ski 20 Toes to Bar or V Ups 20 Russian KB Swings 3 Rope Climbs or 9 Kneel to Stand  Read More

Michael 3 Rounds 800m Run 50 Back Extensions 50 Sit UpsRead More

AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Second Side Plank per side 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward LungesRead More

Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 CalRead More

Emily-45 Minute Cap 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the...Read More

Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg (weighted or unweighted) 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400mRead More

AMRAP 30 Minutes 30 Pushups 30 Cal Bike 30 Box Jumps 24/20 30 Weighted Backward Lunges off of a plate 35/25lbs *Must run 1 mile at some point during workout*  Read More

Running Barbara 5 Rounds 300m Run 20 Pushups 30 Sit Ups 40 Air Squats    Read More