5 rounds of 4 min amraps *Rest 2 min between rounds   Rd 1: 0:00-4:00 12 alt snatch 12 box jumps or tuck   Rd 2: 6:00 – 10:00 14 alt snatch 14 box jump or tuck   Rd 3: 12:00 – 16:00 16 alt snatch 16 box jump or tuck   Rd 4: 18:00-22:00 18 alt snatch 18 box jump or tuck   Rd 5: 24:00-28:00 20 alt snatch 20 box jumps or tuck   ———————————— No Equipment WOD 20 Min AMRAP 5 HSPU or Push ups 10 Vups 15 tuck Jumps  Read more

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AMRAP 15 Minutes 21 DB Hang Clean, rt arm 21 Goblet Squat 21 DB Push Press, lt arm 21 Goblet Squat 21 DB Hang Clean, lt arm 21 Goblet Squat 21 DB Push Press, rt arm 21 Goblet Squat At Home, No Equipment WOD: AMRAP 15Minutes 21 Diamond Pushups 50 Air Squats 21 V Ups 50 Air Squats      Read more

Support Your Box 20.2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes No Equipment WOD For time: 100 Mountain Climbers or Lateral Jumps 21 burpees 75 Mountain Climbers or Lateral Jumps 15 burpees 50 Mountain Climbers 9 burpees Time cap: 15 minutes  Read more

8 am Virtual Yoga Endurance WOD: Run a 5k in honor of Elizabeth Ciunci *if you cannot run, get out and walk, and think of Elizabeth and the Ciunci family* This Saturday was to be the 20th Annual Elizabeth Ciunci Butterfly Run. Every year since we first met Mike, we have, as a gym, participated in this event to honor Elizabeth and to support the Ciunci family. This year it had to be canceled due to COVID 19, but we still want to show our support. This Sunday’s Endurance WOD will be to run or walk a 5k on your own, so that we can still show support for the Ciunci family. If you’d like, you can still donate to The Elizabeth Ciunci Foundation, which provides scholarships to aspiring teachers. https://elizabethciuncifoundation.org/butterfly-run/Read more