The gym is closed due to COVID-19 until further notice.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 6 & 9 AM & 6 PM-BH @ Behind CF908 –WF @ Parking Lot at CF908 Central – ⭐MUST reserve in ZP⭐
Kids’ Class – 4 PM
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
4 Sets- :20 Jumping Jacks
- 10 Glute Bridges (Deadlifts|HPC|STO)
- 5 Squat Thrusts (Sets 3 & 4: 5 Burpees)
- Conditioning – “Bane”
*****Equipment Version*****
10 Deadlifts (135#|95#)
10 Hang Power Cleans
10 Shoulder to Overhead
*****Normal Version*****
Every 8 min. for 3 Rounds- 20 Single Arm Deadlifts (Alt. Every 5 – Sub: Good Mornings|Glute Bridges)
- 15 DB Facing Burpees (Sub: Squat THrusts|Inchworms|Squat Jumps)
- 20 Single Arm Hang Power Cleans (Alt. Every 5 – Sub: Swings|Deadlifts|Glute Bridges)
- 10 DB Facing Burpees
- 20 Single Arm Shoulder to Overhead (Alt. Every 5 – Sub: Pike Push Up|Push Up + Down Dog|HRPU|Bent Over Row)
- 5 DB Facing Burpees
—Rest in the remaining time—
- Accessory
- 50 Glute Bridges
- 100 Lateral Step Overs