Partner Workout! Personal Training: Metcon AMRAP (with a Partner) in 30 minutes of:Partner A:400 meter Run Partner B:10 Toes to Bar or Hanging Knee Raises15 Plate Squats50 Double Unders Both partners work at the same time. Partner A runs 400 meters while Partner B does the Toes to Bar, Goblet Squats, and Double Unders. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the Toes to Bar, Goblet Squats, and Double Unders. Continue in this manner until time is up. Score is the number of rounds and repetitions of Toes to Bar, Goblet Squats, and Double Unders. At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and...Read more

If you haven’t already, check out our YouTube Channel and Subscribe! Personal Training: Metcon Deck of CardsMountain Climbers (Double)Medball CleansPlank JacksPlate Bent Over Row Jokers x 2Your Choice Core – 90 seconds At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *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 1 minute: High Knees, Butt Kicks, Jumping jacks1 minute: leg swings Then 6 Min AMRAP:8 Foot Planted Mountain Climbers8 Duck Walks F/B8 Air Squats8 Plank Shoulder Taps Metcon Deck of CardsMountain Climbers (Double)CleansPlank JacksPlate Bent Over Row or Plank Rows Jokers x 2Your Choice Core – 90 secondsRead more

Taking advantage of our rowers and assault bikes! Person Training: Weightlifting Every 2:30 Minutes, for 12:30 minutes, (5 sets) of:  Deadlift 4 reps @ 20×1 Metcon For Time: 50 Assault Bike Calories At Home WOD: ZOOM LINKS: ZOOM LINKS:8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *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 1 Minute Each:Broad Jump + bunny hop backwardsCalf StretchSingle Leg Glute Bridge HoldDeadbugsJumping JacksHalf Kneeling Groin StretchV-UpsStretching on your own Metcon For time:200 Double Unders or Single Unders150 Sit-Ups100 Walking Lunges50 Glute Bridges100 Walking Lunges150 Sit- Ups200 Double Unders or Single Unders CFG Running 4- Mile Run for TimeRead more

Bench Press and Pull Ups! Personal Training: Weightlifting Every 90 Seconds for 15 minutes (5 sets) of:  Station 1 – Bench Press 5 x 3 @20×1 Station 2 – Strict Pullups 3-5 reps Metcon 15-12-9: Pullups Push-Ups  Dips At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *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 Hip and Hammy Flow Warm Up – 3 Rounds:10 Snow Angels10 Lunge + Hammy Stretch10 Scap Push Ups5/5 Scorpions Face up/Face Down Metcon Against a 3-minute running clock…2 minute sprintMax Reps of BurpeesRest 2 minutes and complete a total of 3 sets. Then.. Against a 2-minute running clock…1 minute sprintMax Reps of Plank Push UpsRest 1 minutes and complete a...Read more

Reserve your spot in class to get a chance to row on one of these bad boys again! Personal Training: Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of:  Back Squat – 5 reps Metcon Death By:  Thrusters (75/55#) *Increasing by 2 Reps At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 *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 Warm up – one time through:1 minute leg swings per leg (F-B/side-side)10 lateral lunges1 minute arm circles Forward/backward (build small to big)30 seconds clam shell glute bridges 1 Minute Mountain Climbers10 Bird Dogs – total1 minute Over and Under the fence30 seconds Plank + Cobra Metcon Complete as many rounds and reps as possible in...Read more