9 am- Olympic Lift Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: AMRAP 12 minutes 25 Thrusters 45/33 200m Run AMRAP 12 Minutes 20 Ring Rows 30 Pushups 40 Backward Lunges from 45lb Plate In 12 Minutes: 1000m Run 50 KB Deadlifts 200m KB Carry *Max burpees in remaining timeRead more

7:30 am and 9am Classes 9am Virtual WOD 10 Minutes to Warm Up Deadlifts Then……. Hero WOD Nutts For time:10 Handstand push-ups15 Deadlifts 250/18325 Box jumps, 30/2450 Pull-ups100 Wallballs200 Double-undersRun 400 meters with a 45lb/35 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.Read more

15 min to Heavy Hang Squat Clean Then… 3 Rounds 300m Run 15 T2B 7 Hang Squat Cleans, 165/113 Virtual 6am/12noon Reverse Fly: 3 x 15 Bicep Curl: 3 x 15 Then… 3 Rounds 30 Box Jumps or Tuck 20 Cossacks Squats 10 Plyo Push-upsRead more

EMOM 10 Minutes 2 Snatch Pulls 1 Snatch Then…… Vicki’s 62nd Birthday Extravaganza!!! 2 Rounds 31 Snatch Grip Deadlifts 95/63 31 Push Press 31 Hang Snatch 31 Floor Press Happy 62nd birthday to Vicki!!! Virtual WOD: 6am, 12 Noon a. SA Press in Kneel Position 3 x 10-15 b. Lying Straight Leg Raises 3 x 20 c. Russian Twists 3 x 30 Then…… Virtual Vicki WOD 2 Rounds 31 DB Deadlifts 31 Push Press, RT 31 Push Press, LT 31 DB Snatch, RT 31 DB Snatch, LT Fit4ALL with Jenny at 9am! Extended Vicki WOD! AMRAP 30 Minutes 31 Burpees over DB 31 DB Push Press, RT 31 DB Push Press, LT 31 DB Hang Snatch, RT 31 DB Hang Snatch, LT 31 Cal BikeRead more

Extended Vicki WOD! AMRAP 30 Minutes 31 Burpees over DB 31 DB Push Press, RT 31 DB Push Press, LT 31 DB Hang Snatch, RT 31 DB Hang Snatch, LT 31 Cal BikeRead more