Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 5, 6, & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
⭐Kids’ Class Outdoors @ WF – 11 AM (12-14 YO) – 3:45 PM (7-11 YO)
⭐Strength Outdoors @ WF – 5 PM
⭐Oly Outdoors @ BH – 5:15 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 5 Sumo Inchworms
- 10 Groiners w/ T Spine Rotation
- 20 Glute Bridges
- :30 Plank
- 10 Forward Lunges
- 10 Reverse Lunges
- 10 Bent Over Row
- 10 Cossack Squats
- 10 Renegade Row
- 10 Farmers Lunges
- Strength
Every 2 min. for 5 Sets – Weighted if desired/able- 10 Glute Bridges (:02 Hold at the top)
- 5 Cossack Squats (Each Side – Lateral Box Step Ups|Bulgarian Split Squats|Standing Split Squats|Lunges)
- Conditioning – “Cry-lo Ren”
AMRAP 8- 8 Renegade Rows (No Push Up – Alternating – Sub: Single Arm Bent Row|Lighten Weight and Slow Down Reps)
- 8 Farmers Lunges (Sub: Goblet Lunges|Unweighted Lunges|Step Ups|Box Squats)
- Accessory
3 Sets- 15 DB High Pulls
- 15 Lateral DB Raises (Light DBs)
Strength Class
- Warm Up
- 10 Groiners
- 10 Forward Lunges
- 10 Tempo Air Squats
- 10 Front Rack Elbow Rotations
- 10 Push Up + Down Dog
- 10 Power Cleans
- 10 Front Squats
- 10 Presses
- Strength
- Every 2 min. for 5 Sets – 5 Front Squats
- Every 2 min. for 5 Sets – 5 Strict Presses