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 heavy objects, or two bags and fill them with objects to make them heavy. -If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire, heavily loaded barrow etc… -Limited space? Carry back and forth in a small space, for about 1 minute.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 press, any object10 Sit-UpsLateral Panther Crawl x 5 steps in each direction Then, Mobility Strength/Skill EMOM for 10 Minutes Station 1 – :30 HS Hold or :30 Push-up Plank HoldStation 2 – Single Arm DB Row x 8 Reps each arm WOD Complete the Following for Time: 40 Ground-to-Overhead*Perform 5 Burpees every minute, starting at the 1:00 mark. Use any object available to you. Barbell, Log, Weighted Back Pack, DB’s, KB’s etc…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 Lunges400 Meter Run10 Air Squats50 Walking Lunges 22 Minute Time Cap *Wear weighted back pack or vest for an extra challenge. Equipment Scaling & Modifications Run: Row 500, bike 20 Cals, 100 alternating leg single Unders, or 50 jumping jacks Lunges: Stationary lunges if you don’t have room to perform them 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 AMRAP: Burpees to a 6″ TargetRead 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