Virtual and no equipment WOD 5/28/20
a. Bicep Curl to Arnold Press 3×10-15 per arm b. Straight Leg Deadlift 3×20 Then……. AMRAP 8 Minutes 20 KB Taters 10 Burpees over KB... Read More
Virtual + No Equipment WOD 5/27/20
Single Leg weighted Wall Sit : 3 x :30/ leg Single arm high pulls: 3 x 10-15 Then…. 12 Min Ladder: (2-4-6-8-10….) Alt DB... Read More
Virtual and no equipment WOD 5/26/20
Murph Recovery Day 4 Rounds-Everyone changes stations together 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Annie... Read More
Memorial Day 5/25/20
We will not be having virtual classes today. Please join us in remembering those who have given their lives for us by participating in the... Read More
Endurance WOD 5/23/20
8 am Yoga with Brantlee Then…. Endurance WOD: In 12 Minutes Run as far as you can Then….. AMRAP 12 Minutes 20 Jumping Jacks 30... Read More
WOD 5/23/20
Bulgarian Split Squat: 3×10-15 Skull Crusher: 50 reps then… For Time 42 Alt DB Thrusters 21 burpees 30 Alt DB Thrusters 15 burpees... Read More
WOD 5/22/20
Lateral / frontal raise : 3×10-15 Single Leg RDL : 3×10-15 Then… 13 min amrap 15 Hand release push-up 25 SA deadlifts , r... Read More
Virtual and no equipment WOD 5/21/20
Quarantine Filthy Fifty 50 Weighted Box Step Ups 50 Renegade Rows 50 DB Snatch 50 Weighted Lunges 50 Toes to Bell 50 DB Push Press... Read More
WOD 5/20/20
15 minute cap 1a. Cossacks Squat: 3 x 10-15 1b. Single Arm Floor Press: 3 x 10-15 1c. Bicep Curl: 3 x 10-15 Then…... Read More
Virtual and no equipment WOD 5/19/20
a. Lying DB Lat Pullover 3×10-15 b. Straight Leg Deadlift 3×10-15 Then……. AMRAP 15 Minutes 15 Toes to Bell 15 DB Hang Squat Clean 15... Read More