Workouts

Friends, loved ones! Geo and I have seen an uptick in zoom class attendance lately which is AMAZING; we love to see your faces and workout with you! Why ZOOM? We realize this is at-home order is dragging on longer than we hoped, but the Zoom workouts double as a fun social hour and an … Read more

Workout with us LIVE on Zoom at 12pm or 5pm! Link on SugarWOD. Chacha Slide  20 min EMOM Min 1: 20 Single Arm Rows (10 each arm)Min 2: 10 V ups Min 3: 20 Gate Swings Min 4: Max Devils Press  *Score is total Devils Press **You should have about :20-:30 seconds rest after each movement aside from the … Read more

Endurance  1,200 M Run Fast 400 M Run Slow  4 Rounds Score = Total Time  The volume is the same as last week, but are rest is now an active rest.  If you can not track M or that is not your thing then go 6:00 at a fast pace and 2:00 at a slow pace x4.  … Read more

Workout with us LIVE on Zoom at 8:30am, 12pm or 5pm! Link on SugarWOD. Flex Off 3 minutes on 1 minute off for 6 Rounds 10 Single Arm DB Snatch (5/5) 10 Single Arm DB Overhead Squat (5/5)10 Push ups  *Pick up where you left off **Modify the Overhead DB Squat with a DB front squat.  The overhead … Read more

Workout with us LIVE on Zoom at 12pm or 5pm! Link on SugarWOD. Captain Crunch  120 Double-Unders400m run100 Air squats 400m run80 Sit ups 400m run60 KB Swings400m run40 Double Lunge (forward + back =1) (20 each side) 400m run20 Burpee Deadlifts (2 dbs or kbs) 400 M Run  **Go weighted on the Lungs for an extra challenge  Endurance … Read more

Today is the first day of our Monday and Wednesday 8:30am LIVE Zoom Class! Now you can workout with us LIVE at 8:30am (M/W ONLY), 12pm (M/T/W/F), 5pm (M/T/W/F) and Saturdays/Sundays at 9am. Strength  DB Complex (ideally with 2 DBs, but can be done with 1)  EMOM for 8 minutes 2 Power Clean 2 Hang Clean 2 Push … Read more

LIVE Yoga with Coach Laura on Zoom at 9am.LIVE Baking with Brittany on Zoom at 12:30pm. Ingredients are on the blog.LIVE Chapters and Chocolate on Zoom at 3:00pm. We are discussing Part II of “Endure”. Endurance  30:00 Run (push the pace)  How much distance can you cover in 20 minutes.  Will you hit a 5k? … Read more

LIVE workout on Zoom at 9am with Coach Dave. Zoom link is on SugarWOD Dan Baily’s WOD 100 Double-undersThen, Five rounds of:10 reps 75# deadlift10 reps 75# Dumbbell front squat,10 reps Handstand push-upsThen, 100 Double-unders https://www.youtube.com/watch?v=_yeHHsM3-5I Ways to Adjust:Buy in 100 Doubles/Double Taps 5 Rounds 10 DB or KB Deadlifts (if you only have single weight do … Read more

Log into Zoom (link on SugarWOD) at 12pm on Sunday 4/26 to make Oatmeal Nut Butter Chocolate Chip Breakfast Bars with Brittany! Ingredients:2 Eggs1 cup old fashion oats (uncooked)1/4 cup flour1/3 cup chocolate chips (or blueberries) 1/4 cup peanut butter/nut butter1/4 cup maple syrup2 tbsp coconut oil (ghee or butter)1/2 tsp cinnamon1/4 tsp baking powder1/4 … Read more

LIVE workouts on Zoom at 12pm and 5pm. Link is on SugarWOD Strength  10 Single Leg Glute Bridge (each leg) 5-10 Hamstring Curls 3 Rounds  **Find a slippery surface for the hamstring curls, these get challenging so hold onto that technique. If you can not, then perform 15 DB/KB Deadlifts.  Sprawling Ladder 50-40-30-20-10DB Hang Clean and Jerk Sit … Read more