05/01/20: Friday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
ROMWOD – 10 AM
Kid’s Class – 4 PM
🍷WOD & Wine – 8 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 50 Jumping Jacks
    • 20 Rockstars
    • 10 Push Ups+ 4 Shoulder Taps
    • 20 KB/DB Deadlifts
    • 400 m Jog
    • 10 Dips
    • 15 Swings
  • Conditioning – “The Long Way Home”
    *****Equipment Version*****
    Row 250 m|500 m|750 m|1000 m
    Bike 500 m|1000 m|1500 m|2000 m
    *****Normal Version*****
    For Time

    • 200 m Run (Sub: Alt High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
    • 30 Dips (Sub: Box Dips – Str. or Bent Legs|Push Ups|3:1 Shoulder Taps)
    • 40 Swings (Sub: Single/Double Arm Hand Power Cleans|Good Mornings|Glute Bridges)
    • 400 m Run
    • 30 Dips
    • 40 Swings
    • 600 m Run
    • 30 Dips
    • 40 Swings
    • 800 m Run
  • Accessory
    Not For Time – Quality

    • 100-150 Slow Drunken Mt. Climbers