Virtual WOD (7am – Noon- 4pm)  10-9-8-7-6-5-4-3-2-1 Med Ball Clean, 20/14  (other options:  Plate Cleans, DB/KB Cleans, sandbag cleans) SA Floor Press, Right SA Floor Press, Left   Then, immediately into:    1-2-3-4-5-6-7-8-9-10 Med Ball Cleans (other options: Plate cleans, DB/KB cleans, sandbag cleans) SA HighPulls, Right SA HighPulls, Left   Body Weight / NO Equipment  WOD  10-9-8-7-6-5-4-3-2-1 Air Squat Push-ups Then… 1-2-3-4-5-6-7-8-9-10 Jumping Squat Sit-up Not an example of social distancing   Read more

11 am Kids Class: https://us04web.zoom.us/j/946855105?pwd=ZEpEbmU5dW90N3J4RStvMnNpSDdTUT09 Meeting ID: 946 855 105 Password: 717396 7am, 12 Noon and 4pm Virtual WOD 5 Rounds 3 Minute AMRAP 10 DB Sumo Deadlifts (not high pull) 10 SA Hang Snatch, RT 10 Hang Snatch, LT 10 Burpees over Dumbbell *2 minute rest between rounds* At Home, No Equipment Workout: 5 Rounds AMRAP 3 Minutes 10 Burpees 10 V Ups 10 Pike Pushups *2 minute rest between rounds*  Read more

Virtual  (7am, 12noon, 4pm) AMRAP 16 MIN (turkish getup ladder) 2 Alt Turkish Getup, (53/35 kB or 50/35Db or any available weight) 15  Goblet Squats 30 Double Unders   4 Alt Turkish Getups 15 Gob Squats 30 Double Unders   6 Alt Turkish Getups 15 Gob Squats 30 Double Unders   *Continue increasing by 2 TG each round until time runs out   Body Weight Version AMRAP 16 Min 200m run (or run for 1:00) 30 Jumping Jacks 20 Air Squats   Virtual Kids Class Coming!!!!      Read more

Virtual Yoga at 10am.  https://us04web.zoom.us/j/824092067?pwd=QS95cEszV05aSm9rUUZlbHQyZ2hZUT09 Meeting ID: 824 092 067 Password: 865406 At Home, Rainy Day Endurance WOD: No Virtual Class AMRAP 12 Minutes 5 Pushups 10 Sit Ups 15 Air Squats As Many Burpees as Possible in 7 Minutes EOMOM 12 Minutes Odd Minutes: Wall Sit Hold Even Minutes: Plank HoldRead more

9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15Minutes 50 High Knees or 50 Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Renegade Rows No Equipment Workout: 3 Sets 20 Russian Pushups https://www.youtube.com/watch?v=v2lreU6DLaM 20 Milk Jug or odd object Bicep Curls per arm Then……. AMRAP 15 Minutes 50 High Knees or Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Shoulder Taps in Plank PositionRead more