These health safety precautions double as having your own little pain cave! Personal Training: Metcon Deck of Cards: Cossack Squat (with plate or barbell on back)  Flutter Kicks (Double the card) Prone Scapular Retractions Back Clap Jumping Jacks Jokers x 2 – 30 Barbell Windshield Wipers  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:  8 Minute AMRAP 10 Around the Worlds Ea. 10 leg swings F/B/L/R 5 Prisoner Kneeling Squats  10 Jane Fondas (5 Ea.)  5 Reverse Snow Angels  10 Air Squats  3 Minutes – Free for all Stretching  Metcon Deck of Cards: Cossack to Thruster/Press (Double the card) Flutter Kicks (Double the card) Prone Scapular...Read more

How much has everyone missed rowing?? Personal Training: Strength Every 2 minutes, for 12 minutes (6 sets) of: Clean Pull – 5 Reps  For the clean 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 full clean pull. Build across the 6 set. Please drop the barbell and reset between each rep. Metcon For Time:  30 Hang Power Cleans (75/55#) 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 Puppy Dog Stretch  1 Minute Mountain Climber Thoracic Twists 3 Rounds  5 Plank Jacks   10 Pronation Supination...Read more

We’ve missed Tessa! Personal Training: Strength Every 3 Minutes, for 15 minutes, (5 sets) of:  Back squat – 5 reps Metcon 15-12-9-6-3: Front Squats (75/55#) 45-36-27-18-9 Double Unders (single unders same reps as DU) 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 jacks  1 minute: leg swings  1 minute: Quad Stretching  Then 2 Rounds Continuous movement: 10 Star Jumps  10 Table Top Stretches 10 Single Leg Knee to Floor Squat (5 ea.) 10 Jane Fondas  20 Explosive Glute Bridges  Metcon Complete as many rounds and reps as possible in 14 minutes of: 20 Seal Jacks  10 V-Ups 10 Plank...Read more

Phil wishing we were still in quarantine after this Tabata! Personal Training: Strength Every 90 Seconds for 15 minutes (5 sets) of:  Station 1 – Barbell Bench Press – 5 Reps @20×1 Station 2 – Matador or Ring Dips or Bench Dips – 5 Reps @20×1 Metcon Complete 5 sets of:  250m Row Sprints  Rest 45 seconds between Sets 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:  2 Rounds  20 Jumping Jacks   10 Arm Circles Ea (For/Back/Big/Small)  10 LCF Toe Touches  10 Mountain Climber Circles    10 Crab Bear Rotations  10 Prone Press Metcon For time of: 800 Meter Run or 4 minutes of Heart Rate  40...Read more

Brooks looking mean and clean! Personal Training: Strength Every 90 Seconds, for 15 minutes (5 sets) of: Station 1- Strict Barbell Press 5 reps  Station 2 – Strict Pull-Ups 5-8 reps  Metcon 7 Minute AMRAP:  4 Pull-Ups 8 Air Squats  12 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:  3 rounds:  10 Arm Circles Small/Big – Forward/Backward 5 Shoulder Swimmers  5 Slow Hand Release Push Ups  Then 3 Rounds: 10 Dead Bugs 5 Field Goal Face Down Scorpions Ea.  5 Table Top Stretches Metcon Every 5 minutes, for 20 minutes (4 sets) for times: 2 Minute Run/Heart Rate  15 Push Ups  30 Weighted Sit...Read more