Virtual WOD (7am-noon-4pm) 10 Rounds 5 HSPU (modify w/Push-ups or weighted Push-ups) 10 V-Ups 15 Russian KB/DB Swings, mod weight     Body Weight Version 10 Rounds 5 HSPU or Push-ups 10 V-ups 15 Tuck Jumps     Virtual CrossfitRead more

Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front Squats 40 SA Alt DB Thrusters (Switch at the top) No Equipment WOD AMRAP 14 Minutes 200m Run (45 seconds if no way to measure) 15 Plyometic (explosive) pushups 20 Jumping Squats with 180 degree turn https://www.youtube.com/watch?v=On1Uf0xCdp8  Read more

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  Read more

Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges per Leg 28 Air Squats with 2 second pause at bottom Happy 28th birthday to Morgan J!!  Read more

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….   ”Core Cash Out” 3 min max Situps 2 min max flutter kicks 1 min hollow body hold No Equipment Workout: 7 Rounds 20 Air Squat 15 Couch Dips 5 HSPU or Pike Pushups Keep the awesome @home work coming!Read more