WOD

 WORKOUT OF THE DAY(at home)  Check out Chad‘s workout description at: https://www.instagram.com/p/B-efFscHJ3y/?igshid=11qlxkmxqifzh Warm Up: Joint Prep 30 sec Plank10 Renegade Rows   Skill Overhead Rib MobilityWarm... Read More

WORKOUT OF THE DAY(at home)  Check out Heidi‘s workout description at: https://www.instagram.com/tv/B-cN8Thn775/?igshid=4d8j7mtp3qbe Warm Up: CrossFit Warm Up: 10-15 reps each (with mods for no equipment) Sit... Read More

 WORKOUT OF THE DAY(at home)  Check out Kelli‘s workout description at: https://www.instagram.com/p/B-ZjaJ4HvQJ/?igshid=2q2r3agnakha&https://www.instagram.com/p/B-ZjaJ4HvQJ/?igshid=15b4fz8vw0c50 Warm Up: Running Warm Up  14 Good Mornings (use PVC/ broomstick/band)10 Squats10 Big Arm... Read More

REST DAY Take a minute to watch Tegan’s excellent demo on proper hand washing at: https://www.instagram.com/tv/B-W9llmns07/?igshid=25xyay20lbpt

  Check out Kelly‘s workout description at: https://www.instagram.com/p/B-Uywwynjsg/ WORKOUT OF THE DAY(at home)    Warm Up: Jog 400 m16 Jumping Squats14 Dumbbell Shrugs (or hold... Read More

Check out John’s Workout brief at: https://instagram.com/p/B-STVk3nEMp/ WORKOUT OF THE DAY(at home)  Warm Up: 15 Push Ups 10 Grasshoppers https://youtu.be/2SgG_6xYgXE Standing Calf Stretch, 1 min each side Jump... Read More

Check out Amy‘s workout description at: https://www.instagram.com/p/B-PebmzHFxA/ WORKOUT OF THE DAY(at home) Warm Up: “Chan” Warm Uphttps://youtu.be/uAOA3FFr5r8    Skill: Spend 5-10 minutes on abs of... Read More

REST DAY If you missed it in our Member Update Video last Sunday, we are switching to a 3-days-on/1-day-off schedule. It is a format we... Read More

Check out Leah‘s workout description at: https://www.instagram.com/p/B-KZzyZIEFw/ WORKOUT OF THE DAY(at home) Warm up: CrossFit Warm Up: 10-15 reps of each (“no gear” subs)Sit upsHip Extensions (Superman... Read More

  Check out Chad‘s workout description at: https://www.instagram.com/p/B-Ha5vCnxTJ/ WORKOUT OF THE DAY(at home) Warm up: Mixed Tabata of:Single Unders PVC Thrusters (a broomstick works)Hanging Knee Raises (Lie... Read More