“Deck of Cards Solo”Complete the Deck for Time:Spades – Goblet SquatsClubs – BurpeesDiamonds – Sit-upsHearts – G2OH Face cards and Aces = 10 repetitionsNo jokers

Sunday Active Recovery WOD It’s that time of the week! We found a great 30 minute yoga routine specifically designed for beginners. Let’s use this day to help ourselves recover from a tough week of training. As always, enjoy your Sunday and we’ll have another workout posted tomorrow.

30-35 Minutes For Max Distance:Run, Row, Bike or SwimIf you ran for 30 minutes last week and you felt good then up that time domain by 5 minutes. Depending on how thrashed you are from the week will dictate intensity. Listen to your body! -OR- Explore Hiking TrailEach Saturday during this “quarantine” we encourage everyone... Read More

“Contagion”7 Rounds:1 Minute – Burpee box jumps1 Minute – Russian twist1 Minute restScore = Total reps

“Run From the Rona”10 Rounds::90 Seconds easy run:60 Seconds moderate run:30 Seconds hard run

4 Rounds: Not For Time6-10 Tempo Push-ups 33336-10 Tempo bulgarian split squats 333360 Seconds flutter kicks/scissor kicks Notes:The tempo for the push-ups and split squats is a 3 second hold at the top, a 3 second descent, a 3 second hold at the bottom, and then a 3 second ascent.

“Netflix & Lysol”4 Minute AMRAP:BUY IN – 200 Single unders20 Ground to overhead10 Strict pull-upsRest 4 Minutes 4 Minute AMRAP:BUY IN – 100 Double unders 20 Ground to overhead 10 Strict pull-ups Rest 4 Minutes 4 Minute AMRAP:BUY IN – 50 Triple Unders 20 Ground to overhead 10 Strict pull-ups Rest 4 Minutes Notes:Modify the... Read More

“Outbreak”4 Rounds:400 Meter run30 Weighted squats15 HSPU

Sunday Active Recovery WODThis is the perfect day to recover through some quality stretching. Follow along with my recommended video or make up your own routine based on how you’re feeling. Just remember the benefits are HUGE. Decreases muscle stiffness and increases range of motion, helps reduce or manage stress, and promotes circulation just to... Read More

30 Minutes For Max Distance:Run, Row, Bike or Swim Depending on how thrashed you are from the week will dictate intensity. Listen to your body! -OR- Explore Hiking Trail Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and... Read More