Tim is so strong ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM 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:  4 minutes: Hip and hammy Flow  10-minute AMRAP:  10 Kang Squats  10 Scorpions + Pike Push up (l/r scorpion + PPU) 2 Hollow – Superman Rotation  5 Slow Turkish Sit ups  30 Seconds on your own Stretching Metcon Every 6 minutes, for 30 minutes (5 sets) for times of: 500 Meter Run (3 minutes of Running) 30 Wallballs  Or Squat Jumps  20 Ab-Mat Sit-Ups CFG Running 4- Mile...Read more

Hope everyone is staying safe! Speaking of safe, check out how Greg painted the CrossFit Golden mural in the old space…Sketchy! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM 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 Shoulder Swimmers (D=1,U=2) 2 Plank Walk Outs  10 Throw Downs + Pron/Sup Rotations  2 Turkish Get Ups  10 Bootstrappers  2 Hand Release Tempo Push Ups  10 Mountain Climbers *Warm up Cossack Squats Etc.* Metcon Every minute, on the minute, for 16 minutes (4 sets of each) for Max...Read more

Trevor is still this explosive and Greg still can barely get below parallel in an overhead squat ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM 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 Around the worlds Ea.  10 Plank Toes touches 10 Prone Raise  10 Burpee to plate  10 Cows Face Alternating  Then: 1 Minute Each: Tricep Stretch  Pec Stretch  Calf Stretch Weightlifting Every 30 Seconds for 12 minutes (6 sets) of:  Station 1 – Plank Marches  Station 2 – Left Elbow Plank Station 3...Read more

Is this a form of child labor? ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM 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 of Couch Stretch  1 Minute of 90/90 Adduction  1 Minute Leg Swings (Front/Back) (Side/Side) 1 Minute Squat Hold Then – 2 Rounds 45 seconds run in place  10 Bird Dogs  10 Air Squats  10 Mountain climbers  5 Straight leg Sit Ups Weightlifting Five Sets of:  Goblet 1+1:4 Squat; 8 reps   Rest 60sec Windshield Wipers 8/Side  Rest 60sec Metcon “Charley Horse” For time: 4...Read more

Some people do “Murph” in a weigh vest , Tim does it in a vest, helmet, and combat boots!! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM 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: 60 seconds of Deadlift Jumps  60 seconds down dog + cobra stretching  60 seconds plank shoulder taps  60 seconds Lunge + Hamstring Stretch 60 seconds Reverse Lunge + Knee Hug 60 Seconds Good Mornings  Stretching: 2-3 Minutes on your own Weightlifting Every Minute, on the minute, for 12 minutes (4 sets): Death March...Read more