AMRAP 15 Minutes 21 DB Hang Clean, rt arm 21 Goblet Squat 21 DB Push Press, lt arm 21 Goblet Squat 21 DB Hang Clean, lt arm 21 Goblet Squat 21 DB Push Press, rt arm 21 Goblet Squat At Home, No Equipment WOD: AMRAP 15Minutes 21 Diamond Pushups 50 Air Squats 21 V Ups 50 Air Squats      Read more

Support Your Box 20.2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes No Equipment WOD For time: 100 Mountain Climbers or Lateral Jumps 21 burpees 75 Mountain Climbers or Lateral Jumps 15 burpees 50 Mountain Climbers 9 burpees Time cap: 15 minutes  Read more

8 am Virtual Yoga Endurance WOD: Run a 5k in honor of Elizabeth Ciunci *if you cannot run, get out and walk, and think of Elizabeth and the Ciunci family* This Saturday was to be the 20th Annual Elizabeth Ciunci Butterfly Run. Every year since we first met Mike, we have, as a gym, participated in this event to honor Elizabeth and to support the Ciunci family. This year it had to be canceled due to COVID 19, but we still want to show our support. This Sunday’s Endurance WOD will be to run or walk a 5k on your own, so that we can still show support for the Ciunci family. If you’d like, you can still donate to The Elizabeth Ciunci Foundation, which provides scholarships to aspiring teachers. https://elizabethciuncifoundation.org/butterfly-run/Read more

Single Leg RDL : 3 x 10-15 Max L-Sit : 3 x Max   then….   Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. SDHP Russian Twist HR Push-up Air Squat   ———————————————— No Equipment WOD Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. Jumping Squat Run or Bike Supermen Box Jumps using stairs or elevated surface      Read more

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