Who got the best quarantine hair cut?? 🙂 Personal Training: Weightlifting Every 2:30, for 12:30 minutes (5 sets) of: Deadlift – 5 reps @21X1 Metcon 21-15-9 Assault Bike Cals Deadlifts (175/125#) 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 Lunge + Hamstring Stretch   1 minute Bird Dog Hold – 30 Each.  1 minute  Then…  6 Minute AMRAP  5 LCR + Backbend Hamstring Stretch 4 Prone Scapular retractions  3 Hollow Holds (5 Sec) 2 Lunge Matrix – Each Leg 1 Slow Jefferson Curl Metcon Every minute on the minute, for 24 minutes, complete 6 sets of:  Station 1 – 20 Deadlifts or Supermans  Station 2...Read more

Who has been practicing their jump roping at home? Personal Training: Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets):  Strict Press – 4 reps Immediately into – Max Effort Chin or Bar Hold Metcon Perform as many rounds and reps as possible in 6 minutes of: 6 Strict Handstand push-ups or Wall Climbs 6 Pull Ups  6 Burpees 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 LCR Stretch  1 minute Y-T-W 1 minute Stretch on your own   2 Rounds: 10 Mountain Climbers – Foot Planted 5 Plank Walk Outs  10 Quad + Lunge Stretch  10 Reverse Snow Angels Metcon For Time: 15 Strict...Read more

Who’s loading up their barbell like this?? 🙂 Personal Training: Weightlifting Every three minutes, for 15 minutes (5 Sets): Snatch pull – 5 Reps  For the snatch pull, the barbell should be lifted controlled from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a snatch pull. Build across the 5 set. Please drop the barbell and reset between each rep. Metcon Annie  50-40-30-20-10 Double Unders  Ab Mat Sit-Ups 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 + Hammy Stretch  Then 2 Rounds  5 Down Dog + Cobra 10 Elbow Plank Marches  10 Broad Jump +...Read more

Some of our CrossFit Kiddos! Personal Training: Weightlifting Every 2:30, for 12:30 minutes (5 sets) of: Front Squat – 5 Reps Metcon Every Minute on the minute, for 8 minutes:  15 Wallballs Rest at least 20 seconds before the next set. 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 Each) 1. Run In place  2. ½ Kneeling Groin Shifts  3. Speed Skaters  4. Quad + Leg Hug  5. Drop Squats   6. Ankle Circles  7. Over and Under the Fence  Stretching 3-4 Minutes on your own  – IT Band  – Glute Stretching  – Calf Stretch  – Hip Flexor Metcon Against a 3-minute running clock… 400 Meter...Read more

Our members are back at it! Personal Training: Metcon In teams of two, complete four sets for max reps of: 60 seconds of Strict Press 60 seconds of Lateral Rower Jump Overs (can step on and over plates) 60 seconds of Rowing  One Partner works for 60 Seconds while another partner is resting, then switch. Repeat for every movement in that same fashion for Four Rounds.   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:  One Round of 1 Minute at Each Movement:  1. Bear Crawls  2. Plank walkouts – no push up  3. Bootstrappers 4. Stretching on your Own (lower body) 5. Single Leg Jumps  ...Read more