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Wod

Saturday May 30, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

AMRAP 15
10 Dips
10 DB Push press (alternating every 5 reps)
10 Strict pull ups or DB row (alternating every 5 reps)

Friday May 29, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Happy Hour

Use the link below to join in our 6:30PM Hangout 
https://us02web.zoom.us/j/84445805666?pwd=T0ZVVTdFY1pVTHlGZWNhekd0bmJqUT09

Meeting ID: 844 4580 5666
Password: 938986

‘Workout’

For time 
5 rounds of
18 Kettlebell swings 
16 Step ups/Box jumps
12 Sit ups 

Thursday May 28, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘DB Mobility’

AMRAP 20
20 DB snatches (alternating arms)
10 DB overhead squats (right arm)
200 Meter run
10 DB overhead squats (left arm)
200 Meter run

Wednesday May 27, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

1030AM Class
Join us for 1030AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class 

Use the link below to join in our 6:30PM Stretching Class 
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

‘Howling Wolf’

For time
50-40-30-20-10
Lunges
25-20-15-10-5
Burpees
12-10-8-6-4
Handstand push ups (or Pike push ups)

Tuesday May 26, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Toe Jam’

5 Sets of
AMRAP 3
20 Double unders
10 DB hang clean and push press (alternating every 5 reps)
Rest 1 Minute

Monday May 25, 2020

Today’s schedule has been modified to a 6:30pm Stretching class only for Memorial Day

Memorial Day Stretching Class 
https://us02web.zoom.us/j/87997616487?pwd=MkpFMEVyOEVPTVJqRisyUGFLaFZEZz09

Meeting ID: 879 9761 6487
Password: 859743

‘Murph’

For time
1 Mile run
Then
100 Pull ups
200 Push ups
300 Squats
Then
1 Mile run

*Pull ups can be subbed for sit ups

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it

Saturday May 23, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Big 3’

3 rounds
20 Burpees
25 Sit ups
30 Push ups
25 DB snatches (alternating arms each rep)
20 Jumping squats

Friday May 22, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Happy Hour

Use the link below to join in our 6:30PM Hangout 
https://us02web.zoom.us/j/84445805666?pwd=T0ZVVTdFY1pVTHlGZWNhekd0bmJqUT09

Meeting ID: 844 4580 5666
Password: 938986

‘Fast Feet’

Every 3 minutes for 21 minutes (7 sets)
200 M run
12 Lunges
12 Step ups

Thursday May 21, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Hang With It’

AMRAP 13
Hang squat clean thruster (if you’re using 1 DB then alternate every 5 reps)
*EMOM starting at 0:00 5 burpees
*Score is total reps of hang squat clean thrusters*

Wednesday May 20, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class 

Use the link below to join in our 6:30PM Stretching Class 
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

’10 at a Time’

AMRAP 15
10 DB deadlifts
10 Single arm DB push press (5 on left arm/ 5 on right arm)
10 Push ups

Tuesday May 19, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Lungie’

For time
50-40-30-20-10
Double unders
Lunges
Sit ups

Monday May 18, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Quick Count Down’

AMRAP 18
200 Meter run
15 Squats
10 Kettlebell swings
5 Burpees

Saturday May 16, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Dolla 50’

AMRAP 20
50 Sit ups
100 Lunges
50 DB snatches (alternating arms every rep)
100 Double unders

Friday May 15, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Happy Hour

Use the link below to join in our 6:30PM Hangout 
https://us02web.zoom.us/j/84445805666?pwd=T0ZVVTdFY1pVTHlGZWNhekd0bmJqUT09

Meeting ID: 844 4580 5666
Password: 938986

‘Quick 8’s’

AMRAP 14
8 Single arm DB hang squat clean (right arm)
8 Push ups
8 Single arm DB hang squat clean (left arm)
8 Handstand push ups (pike push up)

Thursday May 14, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Burpee and Bell’

10 Rounds of 
1 minute on/ 1 minute off
12 Kettlebell swings 
Max effort Burpees in remaining time
*score is total number of burpees 

Wednesday May 13, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class 

Use the link below to join in our 6:30PM Stretching Class 
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

‘Blade Runner’

For time 
400 Meter run 
then
15-12-9
Single arm hang dumbbell clean and jerk (alternating arms every rep)
Step ups 
then 
400 Meter run
then
9-12-15
Sit ups 
Single arm thrusters (alternating arms every 3 reps) 
then 
400 Meter run

Tuesday May 12, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Pocket Change’

AMRAP 20
50 DB Push Jerk (alternating arms every 5 reps)
75 Double unders
50 DB overhead lunge steps
75 Double unders

Monday May 11, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Full Speed’

For time
10 Rounds of
5 Push ups
10 Squats
100 Meter sprint
Rest 1 Minute

*Move through the push and squats as fast as possible and finish with a 100 meter all out sprint, or 15 seconds if you do not have a mark distance.

Make sure you warm up to your sprint! Don’t skip it, you’ll be sorry if you do!

Saturday May 9, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Lucky 7s’

For time
7 rounds of
7 DB snatch
14 Dips
7 DB snatch
200 Meter run

Friday May 8, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Zoom Trivia 
Grab your favorite beverage and join us for some Trivia!
https://us02web.zoom.us/j/87499280050?pwd=YXNJSVpIYVVHT3JYRTlxRVhQTDBNdz09

Meeting ID: 874 9928 0050
Password: 878515

‘Plank it’

For time
5 Rounds of
10 Single arm DB Strict press
10 Single arm DB strict press
30 Second plank

Thursday May 7, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Space Mountain’

AMRAP 16
8 Push ups
12 Sit ups
24 Mountain climbers

Thursday May 7, 2020

6:30PM Stretching Class 

Use the link below to join in our 6:30PM Stretching Class 
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

Wednesday May 6, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Power Hammer’

AMRAP 10
10 Squats
8 Single arm DB power cleans
10 Lunges
8 Single arm DB power cleans

Tuesday May 5, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class 
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Burpee Sprint’

For time
10 Rounds of
200 Meter Sprint
10 Burpees
Rest 1 Minute
*Hit this one hard, if need be scale the burpees to keep the intensity up.

Tuesday May 5, 2020

Taco Hangout!

Use the link below to join in!! 
https://us02web.zoom.us/j/88212239635?pwd=dXJiYjJCWVpIK3dPZk15RmdvQ2J1QT09

Meeting ID: 882 1223 9635
Password: 737256

Monday May 4, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Cindy’

AMRAP 20
5 Pull ups or 5 Sit ups
10 Push ups
15 Squats

Saturday May 2, 2020

Catch our workouts anytime on YouTube*

Noon Class
Join us for 12PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83293329569?pwd=SEZRTDdHMG5LaTVnOEQzUFViblpBUT09

Meeting ID: 832 9332 9569
Password: 831749

‘Shake A Leg’

AMRAP 20
100 Squats
75 Step ups
50 DB Snatch (alternating arms each rep)

Saturday May 2, 2020

Grab your favorite beverage and join us on Zoom for our Friday Night Community hangout!! Use this link to join the Hangout!

https://us02web.zoom.us/j/84622918935?pwd=SDNDaENXMjhhR3R5Z1YrWVpvaGl4dz09

Meeting ID: 846 2291 8935
Password: 044356

Friday May 1, 2020

Catch our workouts anytime on YouTube*

Noon Class

Join us for 12PM Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Thruster Sprint’

7 rounds of
6 Single arm DB squat clean thrusters
30 Jump ropes
6 Single arm DB squat clean thrusters
Rest 1 minute