Friday 9/18/20Zoom 8am 9:30am 4:30pm 6pm EMOM 10 min:1 min max reps strict pullups1 min max reps see the light situps+In teams of 2:Against a... Read More

Thursday 9/17/20 Zoom 8am 9:30am 12 4:30pm 6pm10x1 min: 12 KB deadlifts standing on 45# plate + front rack hold the remainder of min30 sec... Read More

Wednesday 9/16/20 For time:50/40 Caloires 50 DB bench press (50/35)50 Burpees over DB50 DB bench press (50/35)50/40 Calories@20min50/40 Calories 50 DB bench press (50/35)50 Burpees... Read More

Tuesday 9/15/20Zoom 8am 9:30am 12 4:30 6EMOM 121 min: 30 HOllow rocks1 min: 24 alt leg v-ups1 min: Plank hold+Every 4 min x 825/20 Cal... Read More

Monday 9/14/20 10 rounds:1 min: 10 deficit lunges with DBs + weighted wall sit hold the remainder of min30 sec rest between rounds*stand on plate... Read More

Saturday 9/12/20 If you are signed up for a gathering of loved ones/protest/diabetes prevention clinic and need to cancel please do it ASAP and if... Read More

Friday 9/11/20 Zoom 8am 9:30am 4:30pm 6pm In teams of 2:Row 2001m (switch every 500.25m)then 4 rounds:9 synchro devils press (50/35)11 Bear complex (135/95) (1... Read More

Thursday 9/10/20Zoom 8am 9:30am 12 4:30pm 6pm EMOM 10 min:5 Deadlifts *If using DBs do 10 deadlifts +Every 3 min x 721 KB sumo high... Read More