Single Leg RDL: 3 x 10 Strict HSPU: 3 x max   then…   “Quarantine Helen” 3 Rounds 100 DU 21 KB Swings 12 Burpees (over KB) ———————————————— No Equipment WOD 3 Rounds 400m Run (or 2 min run @ mod pace) 21 Jumping Squats 12 burpees   Tolbert and JoJo planning CFWC @Home Body building week 7Read more

8am Virtual Yoga with Brantlee Endurance: Murph Training 4 Rounds 800m Run (4 minute run or fast walk) 30 Pushups 40 Sit Ups 50 Air Squats *if you have access to rings or pullup bar, sub 20 pullups, 30 pushups, 50 air squats per round*Read more

Dumbbell DT Sprints 5 Rounds, 2 minute break between rounds 4 Minute AMRAP 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press No Equipment Workout: 4 Rounds 400m Run (2 minute run or fast walk) 50 Walking Lunges 50 Mountain Climbers  Read more

Turkish Get-ups: 3 x 5-10 SA High pulls: 3 x 10-15   Then…   For Max Reps 6 min max Turkish Getups 5 min max SA Kb Swings 4 min max Turkish Getups 3 min max Goblets Squats 2 min max Turkish Getups 1 min max Renegade Rows   @home no equipment wod 3 rounds 3 min max burpees 2 min max air squats 1 min max V-Ups      Read more

3 Sets 10-20 Reps a. Lying DB Pec Fly b. Bent Over Reverse Fly Then….. 21-18-15-12-9-6-3 Floor Press DB Hang Snatch Happy birthday to Brian Saviski! No Equipment WOD: 21-18-15-12-9-6-3 Hand Release Push Up Tuck JumpRead more