No idea what is happening here 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 AFAP:  10 Arm Circles  10 Shoulder Swimmers  5 Hand Release Push Ups  Then 3 Rounds AFAP  10 Over and Under the Fence  10 Dead Bugs 5 Quad Stretch L/R + Air Squat Metcon Complete as many rounds and reps as possible in 7 minutes of: 10 Squat Cleans or Squat Jumps  * Plank Single Arm March  Rest 3 minutes, and when the running clock...Read more

Don’t have a barbell? Get creative like coach Ryan! 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: 20 Each Leg Sprinter Steps  10 Shoulder Swimmers   10 Single Leg Glute Marches 10 Crab Bear Rotations  1 Minute on your own stretching (Pigeon/Quad/Mtn Climber/Pecs) Metcon Deck of Cards  Weighted Sit ups  Bench Dips  No Push Burpees  Hamstring Marches (Double the reps) Jokers x 2 – 15 Each Arm Half Turkish GetupsRead more

UPDATED: Shirts are in and if you ordered one from our retail site and paid for shipping they were mailed out today! If you didn’t order one, we have extras and they’ll be up on the site tomorrow. Members who filled out the google order form will get their Free shirt when the gym opens or can email Greg to pick them up. The Table mountain design is fire 🔥 🔥 🔥 if you didn’t order one yet! 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...Read more

CARL!!!!! 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 Burpees  Then – 2 Rounds  10 Quadruped Hip Extensions (hold 1sec at top of each)  10 clamshells  10 Mountain Climber Circles    10 Arm Circles Ea (For/Back/Big/Small)  10 Prone Raises  10 Elbow Scap Push Up Metcon Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 10 Devils Press or Burpees  Station 2 – 50 Mountain Climbers Or 30 Reps on a homemade Rower Weightlifting Four Sets...Read more

Bring back the stache Gietl! 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 Each Station/Round 1:  station 1 – Side Shuffles  station 2 – Hamstring + lunge stretch  station 3 – Down Dog + Cobra station 4 – Slow Lower Calf Raises/ankle Drivers station 5 – Hollow Superman Rotations  station 6 – Plank Marches Metcon Every Minute on the Minute for 30 Minutes (6 Rounds):  Station 1 – 50 Double Unders or Penguin Taps  Station 2 – 30...Read more