WOD

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 12 Min Complete as many rounds as possible… 50 Mountain Climbers 40 Lateral Lunges 30 Prone pvc BTN press 20 Plank opp Arm+ Leg raises Rest 2min Tabata 4 Rounds-4min :20 Sit-up :10 rest :20 Superman Hold :10 rest Then.., 20 Rounds For time. 6…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 4 Rounds – Flow -12min Cap 50 Butt Kicks 50 Big Arm Circles 25/25 (f/b) 20 Russian KBS 20 Heel Touches 50 Flutter Kicks 50 High Knees Rest 3-5min Then.., 5 DB/KB Squat Cleans 50/35 30 Double Unders/Jumping Jacks 5 Burpees/ Up Downs/ Step Back…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 4 Rounds 50 Singles or 30 Jumping Jacks 5 Inch worms 20 Alt Reverse lunges Then.., Tabata (4 Rounds) :20 Push-up :10 rest :20 Alt Toe Touch :10 rest Then.., SYLB Workout 3 For time: 50 dumbbell deadlifts 50/35 50 AbMat sit-ups 50 box step-ups…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 3 Rounds: 40 Jumping Jacks 30 Flutter Kicks 20 BW RDL 10/10 Then.., Tabata (4 Rounds) :20 Russian Twist Bw :10 rest :20 Glute Brigdes :10 rest Then.., 3 Sets: AMRAP 5min: 10 Alt Devils Press or Lateral Lunges 20 Alt. V-Ups Rest 1:00 Between…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up AMRAP 10min: Move at a comfortable pace. 30 Big Arm Circles only fwd 10 Bulgarian Split Squats e/s 30 High Knees 10 Single Leg Glute Bridge e/s :20 Side Plank e/s Then…, 3min AMRAP: 1 Pistols Each Side or 2 reps each scaled 7 Hand…

Active Recovery Run or Hike: Recovery pace! or… Complete Rest Day!!! Enjoy this day with Family (6ft apart)! Then.., Decompress – Meditate: 10 minutes Lay on your back and close your eyes. Focus on your breath as you inhale and exhale, nothing else. When you get sidetracked (because you will) , go back to your…

Join us Saturday morning at 10am WOD. This WOD will be dedicated to our healthcare professionals and frontline staff who risk their lives to help in fighting the Covid-19 pandemic. I designed this to honor our very own hero’s. The rep schemes: 20/19 reps for the year of Covid-19 24/7 represents the amazing around the…

Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here General Warm-up Then.., Max Reps in 5min– Goal 100+ reps Choose one -Kettlebell/DB swings. russian -Slam Balls -Up Downs -Frog pumps rest As long as needed Then.., 50 Sit-ups—-BuyIn (anchored) Then.., 7 Rounds 20 Thruster 10/10 or BB 40 Jumping Jacks 20 Plank…

Zoom Class link:https://us04web.zoom.us/j/7583986175?pwd=WFQ2amNtQTZJdUxmOHE5Wk1wV3Zmdz09 Zoom Password: CFG Classes 8am 5pm 6:30pm 1 Set: 7min AMRAP 10 Leg Circles e/w 10 Alt Plank Opposite Arm + Leg 10 Side Plank Dips -R 10 Side Plank Dips -L rest 2:00 Then.., 2 Sets: 7min AMRAP 30 Mountain Climbers 10 Chair dips 20 Alt DB Step-up or 10 Bulgarian…