Have Yourself a Thursday!

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KC All Smiles

AT HOME FITNESS – Live coached WODs on Zoom.
8am, 12pm & 5:30 classes today
Click the link to join—->

Warm Up
50s work: 10s rest
Alternating Step Ups
Plank to Push Up*
Bulgarian Split Squats Right
Bulgarian Split Squats Left
Side Hip Raises Right*
Side Hip Raises Left*
Box Jumps

*Feet on the box if able

Hollow Rocks
Plank Bird Dogs*

*complete in the high plank for added difficulty

Box Jump
Object Swings 2|1.5

*Sub in lunges for pistols where necessary.

**If you have lighter weight complete the total reps on each side for single arm swings.

ADV- 21-15-9 Handstand Push-ups

Hey Buddy, want to be my buddy, buddy?

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Classic Throwback Pic…

AT HOME FITNESS – Live coached WODs on Zoom. 5:30 Class with D today…

Click the link to join—->

3 Rounds 30s on 10s off
High Knees
Lunge to Sampson Stretch
Star Jump
Fire Hydrants Right
Fire Hydrants Left

Warm up video would be good here

Strength or Accessory
3 Rounds
10 Weighted Glute Bridges
10 Suitcase Deadlift or Sumo Deadlift if you only have a single objects

Partner WOD
With your partner (we will partner you up on zoom and have you pin your partner’s screen.

If you take class and would rather not have a partner or not taking class and working alone, 1:1 rest.

10 Rounds Each
Resting 1:1 (30 minute Cap)

-5 Strict Pull-ups
-10 Wall Balls
-100m Run

Limited Equipment subs –
-5 Bent Over Rows
-10 Thrusters (Odd Obj, empty barbell or DB’s @20’s|15’s)
-10 Star Jumps|30 Dubs|60 Singles

ADV – L Pull Ups, 11ft target

Extra Work
3 Rounds
75 Double Unders
50’ HandStand Walk

ADV – 5 Rounds

On the Up & Up

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Victor Balls

AT HOME FITNESS – Live coached WODs on Zoom. Classes today…
8am – Andrea
12pm – Haley
530pm – Kooch

Click the link to join—->

Warm Up
7 Bulgarian Split Squats
Each leg
AMRAP Scap Push Ups in the Remaining Time

Rest 30s

10 Strict Press
Wall Sit in the remaining time

Rest 30s

10 Weighted Step Ups
Handstand|Wall Plank or Push Up Hold in the remaining time

Rest 30s

10 Push Press
Active Squat Hold in the Remaining Time

Quad stretch
Pigeon Stretch

5 Sets
2-minute rounds of:
-20 Dumbbell Box Step-Ups
-AMRAP Dumbbell Push Presses in the Remaining Time

Rest 1 minute between rounds

♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. Box

If you only have one lighter weight – you can add difficulty by increasing the height of the box.

Extra Work
Double Unders
Sit Ups

Support Your Local BOX WOD

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AT HOME FITNESSLive coached WODs on Zoom.  Check our Class Schedule for times.  WODs today at 8am w/ Sebastian and 530pm with Taylor.  Click the link to join—->

The Support Your Local Box Fundraiser is a three-week, three-workout challenge that benefits CrossFit affiliates affected by COVID-19 in recent weeks. The workouts are designed to be performed at home with limited equipment. Payment is not required to participate. Sign up here to participate.

In 90 seconds
Run 200m (30s out and 30s in)
AMRAP Burpees

Rest :30

In 90 seconds
Run 200m

Rest :30

In 90 seconds
Run 200m
AMRAP Air Squats

*Sub 1 minute of the following for the run – High knees, Butt Kickers, Burps or Jumping Jacks

Banded Stretching focusing on hips & hamstrings
-no band – use a towel or a jump rope

Box Squat
3 Reps

*Use what you have. Heavy hug squat or goblet squat are good options.

**If you only have lighter weight work on a 3 Mississippi controlled negative. No Box, active pause in the bottom for a 2 count before exploding up.

SYLB Workout 1

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments and/or register to support.

Rest 5 Minutes

WOD # 2 – Run, Burpee, Puke, Repeat
400m run
20 Burpees

Level 2- 15 Burpees
Level 1- ½ distance/reps, 10 Burpees

Row Sub = 500m
Bike Sub = 20|15 Cals Schwinn Sub = 35|22 Cals
Double Under|Plate Hops Sub = 100

Extra Work
12 L-Pull Up
1 Strict HSPU
11 L-Pull ups
2 Strict HSPU
10 L-Pull Ups
3 Strict HSPU

1 L-Pull Up
12 Strict HSPUs

L-pull ups can be scaled to knee tuck pull up’s, bent over or inverted rows. HSPU can be scaled to Strict Press, Inverted box HSPU or regular Push up x 2


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AT HOME FITNESSLive coached WODs on Zoom.  10am with Andrea today.  Check our Class Schedule for other upcoming times.  Click the link to join—->

Warm Up
45s on 15 off
Flutter Kicks
Burpee Jump as high as you can
Superman Hold
Plank Ups

10 Push Up to Downward Dog
Dynamic leg kicks

Skill – (10 Minutes)
3-2-1 on each arm
Turkish Get Up

3 Rounds for Time:
Run 800m (2 minutes out, 2 minutes in)
50 Back Extensions (Superman’s)
50 Sit-ups

L2 – 40 Reps
L1 – 30 Reps and scale the run as need be

Extra Work
Weekly Challenge #1 – Week 3
5 Minute Hollow Hold

Moving Weight

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AT HOME FITNESSLive coached WODs on Zoom.  9am with Victor, 10am Class Today with Haley.  Check our Class Schedule for other upcoming times.  Click the link to join—->

Warm Up
50s on 10s off
Plank Shoulder Taps
Active Squat Hold
Scap Push Ups
Deadlift High Pull

Seated DB Strict Press
Renegade Rows

9 Minute Ascending AMRAP
3 Thrusters 115|75
3 Power Snatch
6 Thrusters
6 Power Snatch
9 Thrusters
9 Snatches

*If performing a single arm version, perform your 3 thrusters and 3 snatches on your non-dominant arm and then switch sides before moving on to the round of six.

*Coaches Tip – pick a weight you could do the round of 9 without breaking it up.

Pull, Push, Squat

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Team Work Makes the Dream Work

AT HOME FITNESSLive coached WOD on Zoom @ 6am with Sarah Rad & 530Pm with Brownie.  Click the link to join—->

2 Rounds
:45 on/:15 off
1. Alternating Single Arm Russian Swings
2. Push Up with Kettlebell Drag
3. Jumping Lunges

Hit mobility. Warm up full swings & goblet lunges. Use kettlebells to drill squat w/ some goblet squats

IT Band Rolling with Lacrosse Ball, Roller, wine bottle, whatever you can find!

Back Squat 5 Reps 70-80%


Bulgarian split squat
1. 10 RL
2. 10 LL
3. Rest


KB/object Swing 2|1.5
Goblet Squat

Level 2- 1.5|1
Level 1- 1|0.75
ADV- Ring | Clap| Feet Elevated| Unstable

Running DT

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#TBT – 2016 YuleFest 5k Run

AT HOME FITNESSLive coached WOD on Zoom @ 8am, 530pm & 630PM today.  Click the link to join—->

Warm Up
Run 400m (1 Min out & 1 Min back)
1 Min each of Grasshoppers & Lateral Plate hops

Then 2 Rounds of
9 Deadlifts
6 High Pulls
3 Strict Presses

5 Rounds
400m run or 150 Double Unders
12 Deadlifts
9 Hang Power cleans
6 Shoulder to Overhead
Rest 1 Minute

Only have a single object? Alternate sides each Round, split reps between sides each round or if you only have a lighter weight, complete both sides each Round. Single Unders x 2.

3 Sets of 2 Rounds

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AT HOME FITNESS Live coached WOD on Zoom @ 7am, 12PM, 5:30 & 630pm – click the link to join—->

In 90s complete
50 High Knees
30s rest

In 90s complete
50 Mountain Climbers
Then AMRAP Scorpions

30s Rest

In 90s Complete
15 Burps
Then AMRAP Supermans

Strength or Accessory
Wall Supported SL Deadlift
3×10 Each Side

3 Sets of:
2 Rounds
10 Burpee Tuck Jumps/ Box Jumps
10 Bent Over Rows or Pull-ups
10 V-ups*

Rest 1 Minute

*Complete 3 sets of 2 rounds with a minute rest in between for a total of 6 Rounds

*V-ups can be scaled to double crunches, Single Leg or Sit-ups

Extra Work
150 Wallballs for time

Find a target 10/9’ target somewhere. Don’t have a medicine ball? 150 Thrusters with an empty barbell, 20|15 lb db’s or odd object.

Devil Run

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AT HOME FITNESS – Live coached WOD on Zoom @ 8AM & 530pm.  Click the link to join—->

Stress, Chemistry & Human Movement – Coach Steve

Today, we’re talking about stress, chemistry, and human movement. These elements are important for your continued effectiveness, happiness, productivity, well being, and longevity. I come from the field of anthropology, and my field of research was human adaptation to external stressors. Working out when you “don’t have any time” or “you’re way too stressed” is imperative, and you definitely have the time and the energy to do it. You should work out, even if you’re stressed, even if you don’t time, even if you don’t have the resources.

Stress can be a good thing: in the form of a heavy weight, a hard run, or a challenging yoga pose. Stress in acute situations forms us, both physically and emotionally. We are faced with an immediate challenge, and we experience the deeply human urge to experiment, push past a boundary, and prove to ourselves what we’re capable of becoming. Most species in the animal kingdom evolve and survive from biological and sociological adaptations to their environments, and humans do it better than any other animal in the history of the world. Humans work best when they keep going – moving around, working, relaxing, but doing it fully and to the best of their abilities. Life is not a rehearsal.

Exercise in any form is wonderful for your system and certainly trumps spending too much time planning out the perfect workout. It also trumps not doing anything because you don’t have the equipment that you’re used to, you’re too stressed, or too tired. Those who spend their days arguing about which form of exercise is superior ought to stop their excessive yapping and start doing squats.

This is not a time to stop training. Depending on how long this lasts, you’re looking at losing between 10-15% of your year with no training! Even with no equipment, you can maintain aerobic capacity, muscle size, muscle endurance, and perhaps even strength. With no training, trained populations can lose a noticeable amount of muscle strength within just a week. This is not said to scare you, but to show the effectiveness of both quality training and quality lounging.

During this pandemic, most people are stuck with limited, if any, gym equipment. Thankfully, you really just need a willingness to work in order to achieve a good workout. Forget half-handstand flying triangle isometrics sponsored by your favorite supplement company and let’s stick to squats, pressing, planks, and the like. Simple usually works best. I have been crushing my clients in virtual workouts with little more than a towel and a good attitude.

Anyway, let’s talk about stress.

Most people understand that there are stress hormones, and some people know the negative side effects to them, but it’s a largely misunderstood corner of chemistry, for Instagram Influencers and gym goers alike. The roster usually includes some compilation of adrenaline, cortisol, dopamine, testosterone, and others. For your use, it’s imperative to know that the autonomic nervous system is generally in one of two states: sympathetic (fight or flight) and parasympathetic (rest and digest). Depending on what’s happening in front of you, your nervous system will respond and supply the appropriate hormones. Like a mechanic that’s seen it all, our body is ready with a full battalion of chemicals for every situation.

Cortisol is a hormone related to stress, but a common misnomer is demonizing cortisol and calling it “the stress hormone.” It is slowly released throughout the body, over a period of an hour, to temporarily stop nonessential operations inside your body, like the immune system. It uses the additional energy to aid in recovering from a strenuous effort. So cool! There are no “bad hormones” in our body, each were designed by evolution for specific situations.

If you’re running from the Saber-toothed Tiger, it’d probably be pretty sweet if you had some of that juicy adrenaline in your back pocket. Turn on the rocket boosters and live to die another day. Where humans in safe, modernized environments often run into trouble is with chronic exposure to the stress. A taxing Zoom call activates the sympathetic nervous system, and you get all the benefits of recovering from a physically demanding effort except there was no physical effort.

To simplify, acute but relatively infrequent “fight or flight” moments are generally regarded as healthy and strengthening. Chronic, lengthy use of your sympathetic nervous system will leave you tired, unmotivated, hungry, sad, and probably heavier than you’d like. Repeated exposures will lead to more of these: your brain learns from past experiences, and if all you do is yell when you’re at the computer, what does your brain and body expect when you sit down again the next morning?

For now, chase simple, challenging exercises. An athlete who can bench 300lbs and squat 500lbs can still receive legitimate benefits from training bodyweight exercises. Encourage yourself to be “all-in” with everything you do. Full effort work, full effort exercise, full effort relaxing and spending time with the homies in your crib. Without this separation, you get two stones and no birds. Chase the potency and simplicity of a hard workout with no distraction. The sweat, the immediacy of the task, the purity of intensity, sets you free from looming deadlines, nasty emails, and an uncertain future.

Have questions? Ask me anytime.

Stay safe, and stay home.


Warm Up
1 Minute lateral plate/object hops
1 Minute of high kicks/ 30s each leg
1 Minute of burpees on to the plate
1 minute alternating elbow to instep stretch

Quad stretch
Calf stretch

1 Min Hollow Rocks
1 min Dead bugs
1 Min Bicycle Abs
1 Min Plank
Repeat with 30s

*There is no built in rest. Take rest only when you need to.

4 Rounds
10 Single Arm Devils Press
10 Overhead Lunges

E2MOM 100M Run (15s out & 15s back)

At the beginning of the workout and at every 2 minute interval during the workout… stop, run 100m and then pick back up where you left off.  Not running 30s of Mountain Climbers, burps, jump rope, plate hops or Jumping Jacks.

*Coaches Tip – Alternate arms each round or split the reps each round between both arms.

Extra Work
10 Sandbag Over Shoulder or Power Cleans
200m Run
8 Sandbag Over the Shoulder
400m Run
6 Sandbag Over the shoulder
600mm Run
4 Sandbag Over the Shoulder

*If you only have lighter weight, double the reps

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