Sign-up for an interactive online CrossFit class here! Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of...Read More

Warm-Up 3 sets: Jumping Jacks x 25 RepsBarbell, Plate, or Backpack Row x 10 RepsPush-up Plank x :15Inchworms x 5 Reps WOD Complete 5 Rounds: Grasshoppers or Mountain Climbers x Max Reps(left+right=1 rep)Strict HSPU or Pike Push-ups or Seated DB Press x Max Reps -Rest as needed between each movement and each set to maximze...Read More

Sign-up for our online classes HERE Warm-Up 3 Sets: Mountain Climbers x :30Air Squats x 10 @22×1Hollow Hold x :15Superman Hold x :30 WOD EMOM for 21 Minutes (7 Sets): Station 1 – Burpees x 8 RepsStation 2 – Bear Hug Back Pack Squats x 12 RepsStation 3 – Back Pack Sit-Ups x 10 Reps...Read More

Here’s a 12 Days of Christmas workout which can be performed from home. All you need is one weighted object! For extra guidance, sign-up for one of Thursday morning’s interactive online classes! You’ll get feedback from a coach and be able to workout with other people! For an extra challenge, use a weighted backpack or...Read More

Warm-Up 3 Sets: :30 Skipping High Knees:30 Dynamic Pigeons:30 Shoulder Tapps (scale on knees):30 Pineapple Pickers Stretch/Mobility WOD Complete 3 Rounds for Time: 15 Toes-to-Bar or Anchored Leg Raises20 Deadlifts15 Hang Power Cleans Use any object for deadlifts and power cleansRead More

Warm-Up 2 Sets: :30 Minute Jump Rope or Jog:30 Slow Air Squats:30 Jumping Jacks:30 Dynamic Scorpion:30 Push-Up Plank or HS Hold:30 Mountain climbers:30 Bar or DB Rows WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More

GENERAL WARM-UP⁣⁣⁣ ❖ 10 minutes⁣: 1:00 jumping jacks⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 jump taps⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 lateral line jumps ⁣⁣⁣⁣ SPECIFIC WARM-UP ❖ 3 rounds:⁣⁣ 6 deadlifts to the knees ⁣⁣ 6 full deadlifts⁣⁣ 3 left/3 right single-arm front squats⁣⁣ 3 left/3 right single-arm thrusters⁣⁣ 6 sit-ups⁣⁣...Read More

Warm-Up 3 Sets: 15 Jumping Jacks5 Slow Squats15 Mountain Climbers5 Slow Squats WOD 15 Minute AMRAP: 200 Meter Run5 Burpees15 Air SquatsRead More

Warm-Up 1 Minute Jog in place or out :30 and back10 Jumping Jacks10 Twisting Reverse Lunges10 Jumping Jacks10 Squat Jumps10 Jumping Jacks10 Pineapple Pickers10 Jumping Jacks1 Minute Jog in place or out :30 and back WOD Complete 5 Rounds for Time: 100 Meter Farmer Carry25 KBS Equipment Scaling/Modifications Farmers Carry If you lack space, mark...Read More

Looking for something good to eat? Check out this award winning chili recipe! Warm-Up 2 Sets: :30 Mountain ClimbersRest :10:30 Goblet SquatsRest :10:30 Skipping High KneesRest :10 Then, 2 Sets: 5 Front Squats5 Push Press5 Thrusters5 Power Jumps5 Hang Power Cleans Stretch/Mobilty WOD Against a 2 minute clock, complete 6 sets of the following: 10...Read More