Friday 05.29.2020

Push Press 3-3-3 200m row 30 double Unders 30 sit ups 10min AMRAP Same for Functional Fitness

Saturday 05.23.2020

8 hill runs 30 ball slams 6 hill runs 25 ball slams 4 hill runs 20 ball slams 2 hill runs 15 ball slams 1 hill run 10 ball slams

Friday 05.22.2020

Push press 3-3-3 8min AMRAP Front Squat x10 Alternating Split Jerk x10 Functional Fitness 9am 30 on 30 off DB Squats DB Rows DB Presses...

Thursday 05.21.2020

3 sets of each for 12-15 reps Bicep curls Front Raises Skull Crushers Modified candle sticks Lateral raises Standing side obliques Hammer...

Wednesday 05.20.2020

20min AMRAP 5 Power Cleans 10 Box Jumps 15 V-ups Functional Fitness 15min AMRAP 5 DB hang power clean 10 Plate Jumps 15 Leg Raises

Monday 05.18.2020

Sign up on Wodify for all classes. Limit of 9 people per class! Back Squat 5-5-5 Then 8min AMRAP 8 KB Swings 8 Burpees Functional Fitness...

Monday 03.30.2020

Monday 9am at home workout! 10 Narrow-out push ups 15 Narrow-out squats 20 deadbugs 15min AMRAP Post how many rounds and reps you get to...

Saturday 03.29.2020

50 person makers for time With one DB in each hand do 1 Push Up 1 Renegade row on each side Stand up into a clean thruster both arms...

Friday 03.28.2020

Bent over row 6-7-8-9 Pistols 5-3-2-1 then 100 burpees for time Functional Fitness 5min row rest 1 min wipe down row when done 5 min bike...

Thursday 03.26.2020

Hip Thrusts x10 Banded Hamstring Curls x10 Calf Raises on beam x20 Weight Sit Ups x20 20min AMRAP not for reps for quality

Wednesday 03.25.2020

DB Floor Press x10 (laying on the floor bench press) DB Row x10 DB Farmers carry down and back x3 rest 1 min x5 Go heavy if you can 1...

Tuesday 03.24.2020

50 Double Unders or 40 seconds of singles 10 DB Snatches each side 10 Goblet Squats 50 DU or 40 sec Singles 8 DB Snatches each side 8...

Monday 02.23.2020

Hang Power Clean 2-2-2-2 Narrow Push Ups Max rep one set then 3 sets of 2-5 reps less then 21-15-9 Ball Slams Walking lunges Bicycles (21...

Saturday 03.21.2020

Solo Death by Burpees then Max Toes to bar in 5min 1 burpee the first min then 2 the second minute until you cannot finish the reps in...

Friday 03.20.2020

Bent over row 8-9-10-11 Pistols 4-3-3-2 Fran 21-15-9 Thrusters Pull UPs Functional Fitness 20min Cap 21-15-9-15-21 Air Squats Sit ups KB...

Thursday 03.19.2020

DB do not put them down until your round is over Front Raise x10 Lateral Raise x10 Bent over row x10 Overhead tricep extension x10 DB...