12 Apr

Posted at 19:41h in Uncategorized

LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation. WARM-UP: 1x10 Toe Touches5 Windmills Each Side10 Bootstrappers10 Plank Shoulder Taps10 Alternating Spider Lunge WOD:For time:100 Air Squats*3 Burpee EMOM100 Reverse Lunges *5 Jump Squat EMOM100 Step Ups*3 Burpee EMOM Log your scores on Beyond the...

10 Apr

Posted at 19:17h in Uncategorized

LINK FOR VIRTUAL CLASS HERE! Password: 549884@ 9am! WOD: CrossFit Affilate Fundraiser WOD 21.2SEE VIDEO HERE RXFor time:100 Double Unders21 Burpees75 Double Unders15 Burpees50 Double Unders9 BurpeesTime Cap: 15 minsSCALED:50 Jumping Jacks 15 Burpees35 Jumping Jacks 12 Burpees20 Jumping Jacks9 Burpees Time cap: 15 mins Log your...

09 Apr

Posted at 21:03h in Uncategorized

LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation HERE. WARM-UP:3 min cardio2x:6 push-up to down-dog6 squat flow6 pass throughs6 turn overs6 spider lunges (forward and back)10 dead bugs SKILL/STRENGTH: 3 sets with Broom/ PVC pipe10 Sotts Press10 Snatch BalanceHave a...

08 Apr

Posted at 22:03h in Uncategorized

LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation WARM-UP: VIDEO: "Cha Cha Slide" Plank Challenge WOD:5 rounds for quality10-15 Bent Over Rows20-30 Seated Russian Twists10-15 Glute Bridges Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...

06 Apr

Posted at 20:00h in Uncategorized

Video: WOD and warm-up explanation HERE. Link to virtual class on ZoomPassword: 5498848am, 12pm, 5pm WARM-UP2x:1 min Side shuffles10 Side plank rotations each side10 Alternating Lunges15 sec Overhead Hold each side WOD: For timeBuy-in: 50 Sit-Upsthen, 6 rounds30 DUs or Lateral Hops20 Overhead Lunges (pick load)then,Buy-out:...

05 Apr

Posted at 18:16h in Uncategorized

LINK: Workout video and fundraiser description. Join Virtual Class HERE!Password: 5498848am, 12pm, 5pm. WOD: CrossFit "Support your local box" fundraiser- 21.13 weeks. 3 WODs, sign up for free or donation of your choice. Your money will benefit the box of your choice to support them through...

03 Apr

Posted at 20:27h in Uncategorized

Join Virtual Class HERE! @ 9am VIDEO: WOD and Warm-up Explanation HERE. PASSWORD: 549884 WOD: "Deck of Cards"Complete the deck of cards for time.Spade= Front Squats 45/35, or Jumping SquatsDiamond= Push Press 45/35, or Push-upsClub= Deadlift or KBSHeart= Sit-upsAce= 1 repJack= 11 repsQueen = 12 repsKing = 1...