WOD

Warm-Up 1 Minute jog, jump rope, jumping jacks Then 3 Sets: 3 Inchworms:30 Push-up Plank Mobility WOD 20 Minute AMRAP: 100 Meter Farmers Carry15/10 Push-Ups15... Read More

Watch the video below and please consider taking a minute to tell Congress to assist small gyms in the next relief bill. You can quickly... Read More

Warm-Up 15 Calf Raises2 Lunge Matrix each leg (1 rep = forward, side, reverse )10 Air Squats:15 Running High Knees:15 kipping High Knees3 Inchworms Mobility/Stretching... Read More

Warm-Up 3 Sets: 10 Slow Air Squats20′ Bear Crawl6 Reverse Snow Angels Stretch/Mobility Strength/Skill EMOM for 10 Minutes Station 1 – Front Squat x 7... Read More

Warm-Up 3 Sets: 10 Pineapple Pickers8 Reverse Snow Angels10 Reverse Lunges WOD 8 Rounds for Time: 7 DB Push Press 50/3510 DB Deadlifts

Warm-Up 2 Sets: 10 Sit-Ups10 Squats10 Lunges Couch StretchPigeonDown dogPigeon WOD 20 Minute AMRAP: 3 Wall Walks10 Burpees10 Shoot Throughs10 Grasshoppers One Shoot Through is... Read More

Warm-Up 3 Stets: :30 Jog or Jumping Jacks3 Inchworms10 Pineapple Pickers Then, Stretch/Mobility WOD Complete Two Rounds of the Following For Time: 400m Run, 500m... Read More

Warm-Up 3 Sets: :30 Jog, Bike, Row, Jump Rope, or Jog in Place10 Air Squats10 Step Downs or Reverse Lunges5 Single Arm Strict Shoulder Press,... Read More

Missing your gym friends and coaches? Try one of our new online classes HERE Warm-Up 3 Sets: Calf Raise (try to find an elevated surface)... Read More

Warm-Up 3 Sets: Reverse Snow Angels x 8 RepsReverse Alternating Lunges x 10 RepsStationary Inchworms x 3 Reps Then, PigeonScorpion Strength/Skill 3 Sets: Turkish Get-Up... Read More