8am Virtual Yoga with Brantlee 9am- Olympic Lift Technique Class with TJ 10:15 am- Endurance WOD with TJ Endurance: In Any Order: 1.5 Mile Run (2400m) 1000m Ski or 60/45 Cal Bike 60 Burpees 150 Air Squats 200 Double Unders  Read more

Gym WOD: 10 Rounds 7 Deadlifts, 185/123 7 Box Jumps, 24/20 7 Wall Ball Shots, 20/14 7 Pull-ups 200m Run   Virtual 9am 3 Rounds of 6 min AMRAP’s 15 SDHP 15 Box Jumps or Tuck 15 Gob Squats *Rest 2 min between each 6 min amrap  Read more

Gym WOD Hang Clean: 3-3-3   Then…   Hang Squat Clean Elizabeth 21-15-9 Hang Squat Clean, 135/83 Ring Dip   Virtual WOD Single Leg Wall Sit: SA Highpull: 3 x 10-15   Then.. MidLine Elizabeth 21 SA DB Hang Squat Clean, Right Arm 21 SA DB Hang Squat Cleans, Left Arm 30 V-ups   15 SA DB Hang Squat Clean, Right arm 15 SA DB Hang Squat Clean, Left arm 40 Russian Twists   9 SA DB Hang Squat Clean, Right Arm 9 SA DB Hang Squat Clean, Left Arm 50 Situps No Equipment WOD 1 mile run 150 Air Squats 75 Situps 50 Pushups      Read more

Floor Press 10-10-10 Then…… AMRAP 15 Minutes 2 Muscle Ups (Ring or Bar) or 6 Pullups 4 KB Snatch 70/53 8 Box Step Up and Over 70/53 Virtual WOD: a. Floor Press 3 x 12-15 b. Renegade Row 3 x 12-15 Then…… For Time: 50 Chair Dips 50 Weighted Box Step Up and Over 50 KB  Hang Clean and Jerks 50 Bodyweight Man Makers (pushup/shoulder tap, rt/pushup/shoulder tap, lt/ burpee/tuck jump) At home, no equipment WOD: For time: 50 Chair Dips 100 Walking Lunges (50 rt/50 lt) 50 Single Leg V Ups 50 Bodyweight Man Makers (pushup/shoulder tap, rt/pushup/shoulder tap, lt/ burpee/tuck jump)    Read more

Gym WOD 10 min EMOM Power Snatch + Hang Squat Snatch + OHS   Then…   14.1 10 min AMRAP 30 Double Unders 15 Power Snatches, 75/53     Virtual WOD EMOM 10 Min 1 Turkish Get-up, Right 1 Turkish Get-up, Left   Then….   AMRAP 10 Min 30 Mountain Climbers 15 DB Snatch     No Equipment WOD 10 min AMRAP 30 Mountain Climbers 25 Sit-ups Rest 1 min   10 min AMRAP 1 min Run 25 Air Squats Rest 1 min     CFWC: A place where everyone is welcome      Read more