Missing all the smiling faces at CFG, especially these too 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 Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball/Slamball/Plate Stretching: 1 Minute – Frog Stretch  1 Minute – Shoulder Stretch  1 Minute – Single Arm Plank Hold Warm Up:  5 x 5 (5 rounds – 5 reps) 1. Straight Arm Pronation and Supination Twists  2. Throw Downs  3. Seal Swings  4....Read more

Who misses Mommy Mayhem!? 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 Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball/Slamball/Plate Stretching 1 Minute – LCR Hamstring 1 Minute – Psoas March  1 Minute – Pec Stretch Warm Up  2 Rounds:  30 Seconds – LCR Plank rotations  30 Seconds – Quad + Lunge Left 30 Seconds – Quad + Lunge Right  30 Seconds – Scap Push Up + Push Up Weightlifting Every...Read more

Do you think Longs Peak is closed? 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  Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball/Slamball/Plate Stretching: 1 Minute – Couch Stretch  1 Minute – Bottom of Squat hold  Warm Up:  3 Rounds  5 Over Under the Fence  5 Ea. Around the Worlds  5 Ea. Knee to Chest + Reverse Lunge 5 Down Dog + Plank Hold + Cobra Weightlifting Five...Read more

Best part of Ragnar is the party afterwards, Seattle didn’t stand a chance #nokids 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  Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball/Slamball/Plate Warm Up Tabata Warm Up (20 on/10 rest x 16 Rounds) 1. High Knees + Butt Kicks   2. Top Push Up Hold + slow Lower + Bottom Push Up hold + Press Up 3. Bootstrappers 4. Plank +...Read more

Always have a spotter, even it its a dog lol Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Stretching 1 minute: Pigeon stretch 1 minute: Puppy Dog  1 minute: Face Down Arm under Scorpion Stretch  Warm up 1 Round: 10 Glute Bridge Marches  10 Hamstring walkouts  5 YTWs Immediately into – 1 Round: 20 High Knees  5 Kang Squats  10 Tuck Jumps  5 Bootstrappers  10 Single Leg Jumps  10 Air Squats Metcon In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Home Kelly” 200 Meter Run 10 Box Jumps  OR 20 Front to Back Line Jumps 10 Full Squat Jumps  OR 10 KB Single Arm Thrusters – 5 Ea.  OR 10 Sandbag Thrusters  OR 10 DB Thrusters  OR 10 Wall Ball Shots Team members will alternate full rounds, with only...Read more