08/19/20: Wednesday

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
    • :30 Hollow Hold
    • 20 Superman Arches
    • 10 Bird Dogs
    • 10 Dead bugs
    • 30 Shoulder Taps
    • 10 Push Up + Down Dog
    • 20 Step Ups
    • 10 Tuck Jumps
    • 10 DB Push Presses
    • 10 Renegade Rows
    • 5 Box Jump Overs
    • 5 Box Handstand Push Ups
  • Skill
    EMOM 10

    • 5-7 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Press|Push Up + Down Dog|Hand Release Push Up|Elevated Push Up)
  • Conditioning –  “Pop-a-Row-zi”
    *****Equipment Version*****
    9 BB Push Presses (sx: Scale as Needed  rx: 105#|70#)
    6 Chest to Bar Pull Ups
    *****Normal Version*****
    AMRAP 15

    • 12 Box Jump Overs (sx: Scale as Needed  rx: 24″|20″ – Sub: Jump Overs|Broad Jumps|Step Ups)
    • 9 DB Push Presses (rx: 40#|25#  crx: 50#+|35#+ – Sub: Single Arm Push Press|Pike Push Ups|Push Up + Down Dog|HRPU)
    • 6 Renegade Rows (Each Arm – Alt. – Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
  • Accessory
    4 Sets

    • 12-15 Strict Double DB High Pull (Light Weight – Slow Negative Each Rep)

Strength Class

  • Warm Up
    • 1 min. Plank
    • 20 Staggered Stance Good Morning
    • 3 Sets
      • 5 Press Ups
      • 10 Glute Bridges
    • 10-15 Deadlifts
    • 10-15 Strict Presses
  • Strength
    • 10-8-6-4-2 – Deadlifts (Increasing in weight)
    • 10-8-6-4-2 – Strict Presses (Increasing in weight)