Virtual Workouts!!! Yoga– 12:00AM JOIN HERECrossFit– 5:30PM JOIN HERE Strength:3 Rounds2 – 4 – 6 – 8 – 10 – 12…Push UpsAfter each set of push ups, hold plank a high plank for :10. Continue up the ladder until you fail on either the push ups or the plank. Rest 2:00 after each round.Conditioning:For Max Distance10 RoundsRun...Read More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE SaturdayCrossFit – 10:00AM...Read More

Virtual Classes! Yoga– 5:30PM JOIN HERE Chad WilkinsonFrom Patriot Guard:  SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach.  He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was...Read More

Virtual Classes! CrossFit – 10:00AM JOIN HERE Conditioning:EMOM 30 1: 15 Push ups (Fx: 10 Push Ups)2: 40 Double Unders 3: 20 Jump Switch Lunges 4: 40 Double Unders 5: :45s Plank 7: 100m RunIf you do not have a 100m run route, run for :30 – :40.Read More

Virtual Classes! CrossFit – 12:00PM JOIN HERE Strength:EMOM 18 1: 10 Dumbbell/Kettlebell/Barbell RDLs/Good Mornings 2: :45 Tempo Biceps Curls (30×1) 3: :45 Tempo Triceps Extensions (30×1)4: Rest Conditioning:5 Rounds20 Hollow Rocks15 OH Squats 100m Odd Object Carry Odd Object can be anything heavy; bear hug it and go for a walk. If no 100m Route,...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE Conditioning:2 Rounds50 Air Squats10 Burpees40 Sit Ups10 Burpees30 Walking Lunges10 Burpees20 Alternating Pistols10 Burpees10 Push Ups10 BurpeesRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE Strength:5 Rounds 8 Reps Each way I-T-Ys Max Handstand Hold Rest 2:00 between rounds. Conditioning:5 Rounds 20 Alternating Dumbbell Snatches20 Box Jumps or Tuck Jumps If you do not have a dumbbell, you can use...Read More

Virtual Workouts!!! Yoga– 12:00AM JOIN HERECrossFit– 5:30PM JOIN HERE Core Strength: 3 Rounds::45 Straight Leg Sit-ups :45 Heel Touches :45 Hollow Hold :45 Russian Twist Rest 1:30 Conditioning:AMRAP 99 Kettlebell/Dumbbell Swings9 Air SquatsRead More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE SaturdayCrossFit – 10:00AM JOIN HERE SundayYoga– 10:00AM JOIN HERE Strength:AMRAP 8 5 Inch Worms 10 Single...Read More

Virtual Classes! Yoga– 5:30PM JOIN HERE Strength:5 Rounds:30 AMRAP Biceps Curls:15 Hold at 90° :45 Rest:30 AMRAP Triceps Extensions:15 Hold at 90°:45 Rest Conditioning:EMOM 121: AMRAP Jumping Air Squats2: Jumping Jacks at Recovery PaceRead More