The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Kids’ Class – 4 PM
Oly Class – 5:15 PM
Meditation – 7:30 PM

*******Click HERE to join the live Zoom class!*********

Today’s Workout

  • Warm Up
    • :30 Jump Rope
    • 20 T-Spine Openers (10|10)
    • 10 Groiners (Alternating)
    • :30 Jump Rope
    • 20 Single Arm DLs (10|10)
    • 10 Single Arm Hang Power Cleans (5|5)
    • :30 Jump Rope
    • 20 Air Squats (:03 Negative for the first 10 reps)
    • 10 Hang Squat Cleans
  • Conditioning – “Vulcan Death Grip”
    *****Equipment Version*****
    Hang Squat Cleans (sx: Scale as Needed  rx: 95#|65#)
    *****Normal Version*****

    For Time – Alternating Movements

    • 21-18-15-12  -9   -6   -3  — DB Hang Squat Cleans (Sub: DB Squats|HPC|Swings|Glute Bridges)
    • 70-60-50-40-30-20-10 — Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|:30 Toe Taps|:30 Standing High Knee March)
  • Accessory
    5 Sets

    • 10 Tempo Dips (:03+ Negative)