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 (7-11 YO) – 3:45 PM (12-14 YO)
Strength Outdoors @ WF – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- :30 Superman
- :30 Shoulder Taps
- :30 Down Dog
- 20 Groiners w/ T Spine Opener
- 20 Forward Lunges
- 10 Push up + Drunken Mt. Climber (Each Side)
- 10 Squat Thrusts
- 5 Power Cleans
- 5 Tempo Front Squats
- 10 Thrusters
- 5 Burpees (Over Bar if doing them)
- Strength
- 3 x 10 – Front Squats (DB or BB – Sub: Lunges|Box/Chair Squats|Glute Bridges)
- Conditioning – “You’ll be Sore-y”
*****Equipment Version*****
BB Thruster (sx: Scale as needed rx: 95#|65#)
Bar Facing Burpees
*****Normal Version*****
AMRAP 10- 10 DB Thrusters (Sub: Push Press|Squat|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
- 10 Burpees (Over DB if room – Sub: Squat Thrusts|5 Inchworms|20 Squat Jumps)
- Accessory
3 Sets- 20 Glute Bridges (Weighted if able/desired)
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- 5 Sumo Inchworms
- 10 Good Mornings
- 10 Behind the Neck Presses
- 10 Deadlifts
- 10 Presses
- Strength
- Every 1:30 for 7 Sets – 3 Deadlifts
- Every 1:30 for 7 Sets – 3 Strict Presses