10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause) (modify with knees or incline couch pushups) 14 alt Pistols (modify with pistol to couch or reverse lunge) 1:00 Front Plank (must accumulate 1:00 to move on to next round) @ Home Dog Wall Sit . Post your wall sit on social media and tag us!  Read more

15 Minutes to a Heavy Clean Then…… 21-15-9-6-3 Power Clean 115/83 Burpee Over Bar AT HOME WORKOUT: Warm Up: Tabata Jumping Jacks (8 rounds, 20 seconds on/10 seconds off) Then…… 5 Rounds, 1 Minute at each station (15 minutes total) Burpees Air Squats Situps  Read more

Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m RunRead more

9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        Read more

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  Read more