4.7.2020Zoom class @ Noon Password 727994Accessory Work5xs through the list Home gym & EFW 6 prone ATYT 12 Dead bug 12 Glute Bridge 12 Quadruped [...]

4.6.2020Accessory Work5 x 8 Hamstring curls 8 Seated tuck jumps 12 Curtsy Squat 12 Side Lunge EFW: Skill work - 5 sets of 3 times [...]

4.5.2020Accessory Workhttps://youtu.be/BshtQpj5q2s 4x6 Prone Snow Angel Front Raise Wagon Wheel single arm doorway row - each armNicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m [...]

4.4.20208:30am ZOOMFront Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)Repeat of 3/17 if you want to compare scores! 13 Min AMRAP 10 Power Snatch 75/55 [...]

4.3.2020Friday Zoom 7am, 9:30am & NoonMetcon (Time)For Time 45 Min CAP 100 Lunge 90 Kayakers 20/14 80 Grasshoppers 70 Wall Ball 60 Sit Ups 50 [...]

4.2.2020Thursday Zoom schedule 7am with Karen, & 5:30pmDeadlift (4x9 65%)Metcon (Time)For Time Run 400 Meters or 2 min out, 2 min in 10 Burpee box [...]

4.1.2020Wednesday Zoom classes 7:00am, 9:30am & 5:30pmOverhead Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)12 min amrap 12 kb Swings 35/26 +53/35 12 KB Snatch [...]

3.31.2020Tuesday Zoom classes Noon & 5:30pmSkill WorkDouble Unders - 5 minutes of practiceHigh-Hang Snatch (6x3 record heaviest)Metcon (AMRAP - Rounds and Reps)2 - 5 minute [...]

3.30.2020Monday Zoom interactive Classes: 7am, 9:30am & 5:30pm Push Press (4x9 65%)Metcon (AMRAP - Reps)Tabata of each, 1 minute break between exercises 1. Push Ups [...]

3.29.2020zoom at 8:30 with coach JoshBack Squat (6x2 90-95%)Bear Complex (5 Rounds - 7 rep complex record highest - )Power Clean Front Squat Push Press [...]