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 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns & Abs @ WF & Online – 10:15 AM
Zoom Kids’ Class – 4 PM
Strength Outdoors @ BH – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 35 Jump Rope
    • 10 Groiner w/ T Spine Rotation
    • 30 Glute Bridges
    • 15 Staggered Good Mornings (Each Leg)
    • 10 DB Presses
    • 35 Jump Rope
    • 10 DB Deadlifts
    • 10 DB Hang Power Cleans
    • 10 DB Shoulder to Overhead
    • 35 Jump Rope
    • 5 Double DB Ground to Overhead (C&J or Snatch)
  • Strength
    EMOM 10 – Same Minute (DBs or BB)

    • 3 Deadlift (Sub: Good Mornings|Glute Bridges)
    • 3 Hang Power Cleans (Sub: High Hang Power Cleans|Swings)
    • 3 Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Down Dog|Hand Release Push Ups)
  • Conditioning – “A Whack Attack”
    *****Equipment Version*****
    Barbell
    *****Normal Version*****
    5 Rounds For Total Reps
    :90 On|:90 Off

    • 10 Double DB Ground to Overhead (60% or Less than heaviest Strength set – Sub: DB Snatch|American Swing|Russian Swing)
      In the remaining time:

      • Max Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)
  • Accessory
    • 400 m Farmers Carry

Strength Class

  • Warm Up
    • 10 Groiners
    • 10 Lunges
    • 10 Tempo Air Squats
    • 10 PVC Pass Throughs (Front Rack Elbow Rotations)
    • 10 Push Up + Down Dog
    • 10 Power Snatch (Power Cleans)
    • 10 Overhead Squats (Front Squats)
    • 15 Tempo DB Bench (After OHS – Light)
  • Strength
    • Every 1:30 for 7 Sets – 3 Tempo Overhead Squats (Sub: Front Squats)
    • Every 1:30 for 7 Sets – 3 DB Bench Presses