Without Equipment“32-Pack”Tabata:Single Arm PlankGlute BridgesSingle Arm PlankFlutter Kicks *Full 8-round tabata at each *16:00 workoutRead More

9AM VIRTUAL CLASS (Available to all) Via the link below https://us04web.zoom.us/j/199107440 With Running“Tic Tac Toe”AMRAP 25:10 Air Squats + 400m Run20 Air Squats + 400m Run30 Air Squats + 400m RunContinue to add (10) squats per round Without Running“Tic Tac Toe”For Time:10 Air Squats + 50 Double-Unders20 Air Squats + 50 Double-Unders30 Air Squats +...Read More

“Garage Fight” 3 Rounds of 1:00 Minute at Each: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm Push Presses Burpees Rest “Garage Fight” (No Equipment Version) 3 Rounds of 1:00 Minute at Each: Odd-Object Thrusters Odd-Object Cleans Hops over Odd-Object Odd-Object Reverse Lunges Burpees Rest “Fight Gone Bad” 3 Rounds:...Read More

“Farmers Only” 5 Rounds For Time:10 Kettlebell Swings (70/50) 200′ Single Arm Farmers Carry (70/50)20/15 Calorie Assault Bike or 400m Run “Farm Land” Home WOD (w/ Equipment) AMRAP 15: 9 Strict Pull-Ups 15 Hand-Release Pushups 21 Dumbbell Swings “Farm Land” (No Equipment Version) AMRAP 15: 15 Hand-Release Pushups 18 Bent over Backpack Rows 21 Glute...Read More

“Palace” (W/ Equipment) AMRAP 6: 2 Single DB Reverse Lunges, 20 Double-Unders 4 Single DB Reverse Lunges, 20 Double-Unders 6 Single DB Reverse Lunges, 20 Double-Unders Continue to add (2) reverse lunges per round Rest 2:00 AMRAP 6: 2 Single DB Power Snatches, 20 Double-Unders 4 Single DB Power Snatches, 20 Double-Unders 6 Single DB...Read More

“Triple Threat” On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault BikeRead More

“Spice Girl” For Time:21 Power Snatches (95/65)5 Rounds of “Cindy”21 Overhead Squats (95/65)5 Rounds of “Cindy”21 Squat Snatches (95/65)Read More

OPEN GYM 1PM-2PM “Double Dutch” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders HOME WOD version 5 Rounds:12 Burpees40 Double Unders or Side to Side Hops20 Alt. Back Step Lunges 40 Double Unders or Side to Side HopsRead More

“gooDTime” Teams of 3For Time (30 Minute Cap):5 Rounds of “DT” (155/105)100/70 Calorie Assault Bike5 Rounds of “DT” (155/105)100/70 Calorie Assault Bike5 Rounds of “DT” (155/105)1 Round of “DT”:12 Deadlifts9 Hang Power Cleans6 Push Jerks Home WOD 4 Rounds800 Meter Run25 BurpeesRead More

“Power Wash” Every 10 Minutes x 2 Rounds:1,000/800 Meter Row30 Dumbbell Power Snatches (50/35)50 Wallballs (20/14)Read More