a. RDL 3×5 b. Floor Press 3×8 Then…… 3 Rounds for Time 30/20 Cal Bike or Ski 30 Barbell Lunge 95/63 30 Pushups ————————————————————————– Virtual Class: 6am weightlifting, 7am crossfit virtual, 12 noon crossfit virutal, 6pm crossfit virtual a. Handstand Hold 1 Minute X 3 Rounds b. Bulgarian Split Squats 3 x 15 per leg Then…… 3 Rounds 20 Burpees 30 Chair Dips 40 DB Alt Lunges ——————————————————————————– FIT4ALL-9am Class 5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push Ups    Read more

5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push UpsRead more

Gym WOD (Noon starts today: M-W-F) 10 Min EMOM 1 Clean + 2 Front Squats + 1 Jerk   then….   15 Min Ladder Thrusters, 95/63 Toes 2 Rings * Run 200m at 3:00, 6:00,9:00, 12:00 pick up where you left off after each run ————————————————————- Virtual WOD (6am and 6pm) 1/2 Kneeling Press: 3×10-12 Front Plank: 3 x 1:00   Then….   15 min Ladder SA Alt DB Thruster Toes 2 KB * :45 of mountain climbers at min 3, 6, 9, 12Read more

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