30 Minute AMRAP! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Lateral Box Jump Overs (24/20”) 400 Meter Run 20 Burpees Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

Bench Press! Weightlifting Every Two minutes, for 10 minutes (5 sets) of: Bench Press x 4 reps @ 20X0 Metcon Five rounds for time of: 30 Double-Unders 10 Push Presses (95/65 lbs) 10 Hand Release Push-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVE CFG Running 3- Mile Run for TimeRead more

Deadlifts and Strict Pullups! Weightlifting Every 90 Seconds for 15 minutes (5 sets) of:  Station 1 – Deadlift x 6 reps Station 2 – Strict Pullups 3 reps @30×0 Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Pullups  10 Deadlifts (175/125#) 15 V-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

We love our platforms and sunsets! Personal Training: Metcon “Get A Grip”Teams of two must complete 100 repetitions of the following barbell complex:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press(75/55lbs) One Partner will be running a 300m run while one is inside the gym performing reps of (1 x deadlift, HPC, FS, PP) once partner finishes the 300 meters they will switch and now partner that was running will continue to work through the complex. This will continue until 100 total reps are achieved. On Demand: ZOOM LINKS: ZOOM LINKS:8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up 90 seconds jumping jacks  2 Rounds – AFAP:  5 Supermans  5 Drop Squats  5 Bootstrappers  5 Snow angels  2 Rounds – AFAP: ...Read more

Deck Of Cards! Personal Training: Metcon Deck Of Cards: Hearts – Side Plank Raises (Double Card) Spades – Lunges (Double Card) Diamonds – Push Ups  Clubs – Crunches  Jokers – 200 Double Unders or 400 Single Unders On Demand: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up 2 Rounds:  1 min – walking lunges  1 min – Hollow + Superman Rotations   1 min – Glute Bridge hold + Clamshells 1 min – 1 Plank Push up + 1 L/R Scorpion  2-3 Minutes – Athletes stretch out Hips, glutes, etc. Metcon Deck Of Cards: Hearts – Side Plank Raises (Double Card) Spades – Lunges (Double Card) Diamonds – Push Ups  Clubs – Crunches  Jokers – 200 Double Unders or...Read more