6.29.2020Accessory WorkZoom & equipment free wod in place of Deadlifts 4x 10 second isometric towel DL between sets 6 hinge reach 4x 30 second stiff [...]

6.28.2020Accessory Work3x 30 sec on 30 sec rest dumbbell press, superset 20 db high pulls Tabata Tricep Pull downs - band on rig Tabata Alternating [...]

6.27.2020Accessory WorkZoom, At home workout, anyone not doing strength portion 4x8 Hamstring Curls Romanian Deadlift Bulgarian SPlit SquatBack Squat (5x3 record heaviest)Metcon (AMRAP - Rounds [...]

6.26.2020Metcon (Time)Rise and Grind Partner Wod For time - 40 min Cap Both partners work at the same time, divide work however you want and [...]

6.25.2020Accessory WorkZoom, at home workouts or anyone not doing strength portion 3x10 using stick, PVC pipe or empty bar 10 Power Cleans 10 Squat CleansPower [...]

6.24.2020Accessory WorkZOom, at home workouts, anyone not doing strength portion 4x10 second isolemtric Towel Deadlift between sets 10 second hinge reach then 3x 30 second [...]

6.23.2020Skill WorkHandstands Shoulder Taps Wall Walks - building up to handstands be it skill or strength- At home and zoom - work on handstand push [...]

6.22.2020Accessory WorkZoom Class, At home workouts, those that are not doing the strength portion 6x8 Front Raise Snow Angel Wagon WheelPush Jerk (5x3 record heaviest)Metcon [...]

6.21.2020Bench Press (5x5 record heaviest)Front Rack Lunge (4x8 record heaviest)Metcon (AMRAP - Rounds and Reps)5 min amrap 5 dips 5 push ups 2 minute restMetcon [...]

6.20.2020Push Press (4x6 record heaviest)Metcon (Time)2 rounds for time hill 600 meter run 40 single Russian KB swings 40 Goblet squats