Sunday 7/12/20 Every 1:153 position squat clean(Ground-knee-high hang)*If using dumbbells do 2 cleans at each position+Every 3 min x 715/10 Calories10 Front rack luges (135/95)5... Read More

Friday 7/10/20 Zoom for Friday 8am 9:30am 4:30pm 6:30pmGun showEMOm 12min:1 min: 10 Bent over plate row + gun hold1 min: Max walkover or Plyo... Read More

Thursday 7/9/20 4 cycles of:EMOM 9 min:1 min: Max calories (30′ shuttle runs if no cardio equipment)1 min: Max bar facing burpees1 min: Max double... Read More

Wednesday 7/8/20CrossFit EMOM 20 min:1 min: 50 seconds max calories (burpees or 30′ shuttle runs if no cardio machine)1 min: 3 power cleans (heaviest possible)*If... Read More

Tuesday 7/7/20 ZOOM for Tuesday 8am 9:30am 4:30pm 6:30pmEMOM 8 min:10 Hollow rocks + 10 alt leg v-ups+Every 4 min x 8 rounds12 Single arm... Read More

Monday 7/6/20 Zoom for Monday 8am 9:30am 4:30pm 6:30pm Every 90 seconds x 107 Deadlifts + 5 Front squats*Pick a weight that will be channeling... Read More

Sunday 7/5/20 ZOOM for Sunday 8:30am 10:30am EMOM 10 min:5 Heavy push jerks*Use a bar. If limited on weight, up reps to 7-10+10 rounds for... Read More

Saturday 7/4/20 Zoom for Saturday 8am 10am 10 rounds for time:5 Devils press (50/35)10 See the light sit-ups (1 50/35 DB)15 DB pushups*every 2 rounds... Read More

Friday 7/3/20 Zoom for Friday (8 9:30 4:30 6:30) Keeping local gyms closed puts many in a ‘dark place’ “Gun shop”+In teams of 2:Every 5... Read More