15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90 sec b. Stiff Leg Deadlift 3×20 Then……. The Virtual Fancy Nancy Birthday WOD 10 Rounds 7 DB Deadlift, rt arm 7 DB Deadlift, lt arm 7 DB Hang Clean, rt 7 DB Hang Clean, lt 7 Renegade Row, rt 7 Renegade Row, lt 7 Burpee Over DB Fit4All-9am Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute Rest  Read more

Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute Rest  Read more

Back Squat: 5-5-5   Then…   15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53   ——————————————————— Virtual 6am/4pm Bulgarian Split Squat: 3 x 10-12 Side Plank Holds: 3 x 1:00 (add weight if necessary) Then… Complete 2 Rounds of…21-15-9 Goblet Squat SDHP Push-up                      Read more

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups  Read more

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye. OR Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and...Read more