12 May

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM (NEW!) VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 10 Jumping Jacks 5 Up-Downs 2x: 10 Handstand (or pike) shoulder taps 10 Alternating Reverse Lunges 5 Windmills each side (2nd round use weight) 3 DB DL + 3 DB High Pull...

11 May

Posted at 21:51h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM (NEW!), 8 AM, 12 PM, 5 PM, 6 PM (NEW!) VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: A. Every 20 sec, 2x: Cat-Cow Thoracic Rotations Bird-Dog Shoulder Taps B. Every 20 sec, 2x: Scapula Push-ups Dead Bugs Scapula Rows Kang Squats WOD: 5 rounds for max reps 1 min DB Deadlifts 1 min...

10 May

Posted at 20:40h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM HERO WOD: "AHMAUD ARBERY" Run 2.23 Miles then, 8 rounds for time: 5 Power Cleans @ 185/ 125, 135/95 25 Wall Balls 20/14 OR 8 Rounds for time: 8 DB/KB single arm power clean right 8 DB/KB single arm power clean...

08 May

Posted at 20:56h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 9 AM NUTRITION TALK WITH COACH TESS AFTER CLASS AT 10AM! Same link! WOD: "FILTHY FIFTY" HOME EDITION: "FUEGO FIFTY" For Time (35 min cap) 50 Box Jumps/ Box Step-ups 50 Jumping Pull-ups/ Rows 50 "KB" Swings 50 Walking Lunges 50 Knees to Elbows/ Tuck-ups 50 Push Press 50...

07 May

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION WOD: 10 min AMRAP 10 Hand Release Push-ups 15 Grasshopper + Up-down 200m run / 30 "step-touch" 2 min rest, then: 3 min AMRAP Devil's Press for reps Log your scores on Beyond the WhiteboardDon't have a...

06 May

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE WARM-UP: 1 minute Single Unders/ Jumping Jacks 10 Ankle Circles 10 Leg Swings 10 Bootstrappers 10 Spider Lunges 1 min Singles/ Doubles/ Side Shuffles WOD: "Air Squat Annie" For time: 50-40-30-20-10 Air Squats Double Unders Sit-Ups Log your scores on Beyond...

05 May

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE. WARM-UP: 1 set: Arm circles, ankle circles, arm swings and leg swings. 2x: 6 Spider Lunge (Fwd/back) 6 Crosses 6 Squat Flow 10 Hollow rocks  10 Alternating Lunges SKILL: EMOM 10 with PVC/ Broomstick/...

04 May

Posted at 20:15h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE. PART A: 5 rounds for Quality: -5 Tempo Push- ups (3:0:3:0) -8/8 SL RDL w/ KB/DB or 8 Barbell Deadlifts PART B: 5 rounds for Quality: -15 Glute Bridges -Max rep Chair Dips...

03 May

Posted at 19:40h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE STRENGTH: Pause Back Squats 5 x 3-5 (5 sec Pause) WOD: 8 MIN AMRAP 8 Thrusters 4 Pull-ups/ 8 Rows Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account? Click Here...

01 May

Posted at 19:20h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3 ROUNDS 10 Jump jacks 4 Squat flow 4 Push up down dog 4 Spider lunge 10 Hollow rocks WOD: 1 MIN FOR MAX REPS/ 1 MIN REST- 10 CYCLES CURTIS P'S (1 Power clean + 1...

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