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