Classes at 7:30am and 9am.  Virtual Class at 9am The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes-The whole workout will be outside.  Bring a water bottle. 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside* Virtual WOD: Virtual Hills Have Eyes 6 Rounds 15 Burpees 20 KB Taters 50 Jumping JacksRead more

Hang Clean: 1-1-1 (all working sets >90%)   Then…   FOR TIME: 400m Run 21 Hang Cleans, 135/93 21 Toes 2 Bar   400m Run 15 Hang Cleans, 165/113 15 Toes 2 Bar   400m Run 9 Hang Cleans, 185/123 9 Toes 2 Bar   Virtual WOD (6am/4pm) Bulgarian Split Squats: 3 x 10-15 per leg Skull Crushers: 3 x 10-15   Then…   For Time 100 Double Unders 42 SA DB Hang Cleans 30 Russian Twists   100 DU 30 SA DB Hang Cleans 30 Russian Twists   100 DU 18 SA DB Hang Cleans 30 Russian Twists      Read more

Baz Mamba 5 Rounds, 3 minute rest between rounds: 10 Strict Pullups 20 Pushups 30 Sit Ups 40 Air Squats 50 Double Unders *Each round is to be done as a sprint* Happy birthday to Baz!! Virtual WOD: 7am, 12 Noon, 6pm At Home Barbara: 5 Rounds, 3 minute rest between rounds 20 KB Swings 30 Pushups 40 Sit Ups 50 Air Squats Fit4ALL: Running Barbara 5 Rounds 300m Run 20 Pushups 30 Sit Ups 40 Air Squats    Read more

Running Barbara 5 Rounds 300m Run 20 Pushups 30 Sit Ups 40 Air Squats    Read more

10 min EMOM 2 Snatch + 1 OHS   Then…   ”B-Day Cap” Cash In: 36 Burpees Then, in any order: 36 Muscle-ups 36 Snatches, 135/83 ——————————————————- Virtual WOD (6am & 4pm) Wall Sit: 3 x 0:40 (add weight if possible) SA High Pulls: 3 x 10-12   then…   For Time: 12 min AMRAP 36 Renegade Rows 36 Chair Dips 36 Goblet Squats   Happy 36th Birthday              Read more