8 am- Virtual Yoga with Brantlee 9 am- Olympic Lift Technique with TJ 10:15 am: Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 Box Step Up and Over with Plate 20 Plate Ground to Overhead 20 Plate Sit Up *No RX weight or box height* AMRAP 12 Minutes 5 Toes to Bar 10 Pushup 15 Goblet Squat AMRAP 12 Minutes Sprint 100m, walk 100m Row Sprint 250m, slow row 100m Ski Sprint 200m, slow ski 100m Kevin Coombe, in 2011, claiming the throne as King Kev      Read more

Front Squat: 5-5-5   then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk *135/93   The Mark Janus —————————————————————————— Virtual 9am 100 Bicep Curls *12 Skull Crushers every time  you break   Then….   42-30-18 Goblet Squats SA dB hang Cleans SA DB push press  Read more

Running Clock: 3 Rounds 21 Wall ball Shot, 20/14 15 Toes 2 Bar 9 Thrusters, 135/83   2 Rounds 800m Run 11 Deadlifts, 255/173   1 Round 400m Farmers Carry, 70’s/53’s (KB or DB’s)   Box 1 2009:  Foose explains kipping pull-up mechanics while Jenny demo’s at our grand opening  Virtual 6am/4pm   50 Walking Lunges 40 Alt Leg V-ups 30 SDHP 40 Side Plank Raises (20/side) 50 Walking Lunges 40 Bicycle Crunches 30 SDHP 40 Russian Twists 50 Walking Lunges    Read more

EMOM 11 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 20/15 Cal Bike 40 DB Snatch 50/35 60 Double Unders Wiser, already crazy 11 years ago! Virtual WOD: 6am, 12 Noon a. Kneeling Press 3 X ME per arm b. Weighted Cyclist Squat 3 X 30 (slow tempo) Then……. AMRAP 15 Minutes 30 DB or KB Snatch 30 Cossack Squat 30 Push Up 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- 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