1. CFCody @ Home WOD

4 - 4 min AMRAPs 4 min AMRAP: 10 Single Arm DB/KB Push Press (Right Arm) 10 Single Arm DB/KB Front Rack Lunges 10 Single Arm DB/KB Push Press (Left Arm) 10 Single Arm DB/KB Front Rack Lunges 1 min rest 4 min AMRAP: 12 Single DB/KB Box step ups 12 Box dips 1 min rest 4 min AMRAP: 14 Alternating Snatches 14 V-ups 1 min rest 4 min AMRAP: 16 Single DB/KB Russian Swings 16 DB/KB Russian Twists *Can use Slamballs or Medicine Ball in place of DB/KB MWOD:  Couch stretch- 2 minutes a side.  Try it on your couch it will be nicer to your kneeling knee

Zoom Virtual Class

Click HERE to join the 6am class Click HERE to join the 8:30am class Click HERE to join the 5pm class

Zoom Instructions

Here’s what you need to do to join a class. If using a computer 1- Click on the link connected to the class you want to join and follow the prompted instructions. If using your phone or iPad 1- Download the app Zoom on your phone or iPad. 2- Click on the link connected to the class you want to join and follow the prompted instructions from there. Please be patient these first few classes as we work through the kinks. After each class feel free to let us know how we can make the experience better by posting on our private Facebook account or contacting us directly. Thanks for all your support and continue to stay healthy and strong! We love seeing your workout post...you are inspiring to us all!