May 20, 2026
No class in person, try this at home! For time: 20 Burpees 800m Run 20 Burpees 400m Run 20 Burpees 200m Run
May 18, 2026
No class in person, try this at home! 20 min AMRAP: 1 Wall walk 2 Push ups 3 Box jumps 200m jog
May 15, 2026
No class in person, try his at home! EMOM (every minute on the minute) add one burpee. Go until you can't complete the assigned reps for that minute. 1st min - 1 burpee (rest until the clock beeps) 2nd min - 2 burpees 3rd min - 3 burpees etc.
May 13, 2026
No class in person, try this on your own. 15 min AMRAP: 8 each shoulder taps in plank 8 each walking lunges Run 200m
May 11, 2026
No class in person, try this on your own! From CrossFit.com Beginner: Every minute on the minute for 30 minutes, alternating: Odd minutes: 10 step-ups Even minutes: 40-second recovery walk Intermediate: Every minute on the minute for 40 minutes, alternating: Odd minutes: 20 step-ups Even minutes: 5 x 50-foot recovery shuttle runs If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
May 8, 2026
NO CLASS IN PERSON! Try this one at home. 4 Rounds: 1 min. of push ups (elevated or knees - scale for good quality) 1 min. of walking lunges 1 min. of lateral hops 1 min. of rest
May 6, 2026
NO CLASS IN PERSON! Try this one at home. A great no equipment from CrossFit.com If you don't have a box, find something you can jump over that is an appropriately challenging height. For time: 10-second L-sit (bent legs) 10 box jump-overs 20-second L-sit (bent legs) 10 box jump-overs 30-second L-sit *(bent legs) 10 box jump-overs 40-second L-sit (bent legs) 10 box jump-overs 50-second L-sit (bent legs) 10 box jump-overs 60-second L-sit (bent legs) ♀ 20 inches ♂ 24 inches Beg
May 4, 2026
No class in person, try this on your own! Tabata plank hold 8x 20 second hold, 10 second rest Tabata double under/double under attempts 8x 20 seconds work, 10 seconds rest Tabata side planks (alternate) 8x 20 second hold, 10 second rest (alternate, 4 each side) Tabata single unders 8x 20 seconds of work, 10 seconds of rest
May 1, 2026
No class in person, but try this at home! 10 minute AMRAP: 3 Burpees 6 Single leg squats to a target (higher than standard air squat most likely) 9 Single unders (invisible jump rope if necessary)
April 29, 2026
No class in person, try this at home! 15 minute AMRAP: 10 Sumo deadlifts (weight or odd object) 10 Box jumps (or step ups) 10 Leg raises or V-up/hollows
