Warm-Up EMOM for 12 Minutes (3 Sets) :30 Jump rope or jumping jacks:30 Push-up Plank5 Inchworms10 Dynamic scorpions WOD 15 Minute AMRAP: Run 200 Meters, row 25, bike 10 cals, 100 single unders, or 25 jumping jacks12 Alternating Pistols or Reverse Lunges10 Tuck-Ups or Sit-upsRead More

Warm-Up 1 Minute Jog in place or out :30 and back10 Jumping Jacks10 Knee Hug to Twisting Lunge10 Jumping Jacks10 Squat Jumps10 Jumping Jacks10 Pineapple Pickers10 Jumping Jacks1 Minute Jog in place or out :30 and back Mobility Then, with your weighted object… 5 Deadlifts5 Push Press5 Lateral jumps over object5 Burpees WOD EMOM for...Read More

GENERAL WARMUP:⁣⁣:30sec run/ jog* in place between each exercise below ⁣10 Jumping Jacks ⁣10 Mountain Climbers⁣10 “Yogi PushUps”⁣10 Knee Hug to Lunge (alt legs) ⁣10 Good Mornings⁣*If you have space, you can also run/walk :15sec out, :15sec back⁣⁣SPECIFIC WARMUP: ⁣⁣5 slow & controlled Air Squats ⁣5 Air Squats (regular speed)⁣10 Push-Ups⁣5 DB Deadlift (right arm)⁣5...Read More

Warm-Up 3 Sets: Push-up Plank x :15Inchworms x 3Tuck Hold x :15 WOD EMOM for 20 Minutes: Station 1 -Sit-Ups x 10-15 RepsStation 2 – Pull-Ups, Rows,or DB Row x 5-10 RepsRead More

Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallCouch Stretch https://www.youtube.com/embed/XbksBMlhRP0?feature=oembed Strength/skill Complete 4 Sets: Floor Press x 10-15 RepsAlternating Pistols or Reverse Lunges x 14 Reps WOD Complete 6 Rounds for Max Reps: :30 seconds of DeadliftsRest :30 seconds:30 seconds...Read More

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 Sit-Ups Farmers Cary Modifications: -Choose a heavy weight/distance that will take at least 1 minute. -Use heavy DB’s or KB’s, or two Barbells. -If you have no weights, find two...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 fill out the form here Sign-up for our online classes HERE Warm-Up 1 Minute jog, row, bike, jumps rope, jog in place Then, 3 Sets: 5 Single arm strict shoulder...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 WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter Run30 Air Squats30 Walking Lunges400 Meter Run20 Air Squats40 Walking...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 RepsStation 2 – Tuck-Ups x 10 Reps Use a backpack, barbell, DB’s, KB’s, water jugs, or any weighted object for the Front Squats. WOD CrossFit Open Workout “12.1” 7 Minute...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 DeadliftsRead More