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
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
    • 1 min. Jump Rope
    • 15 Straight Leg Sit Ups
    • 20 Staggered Good Mornings (Alternating)
    • 15 Lemon Squeezes
    • 1 min. Jump Rope
    • 15 Front Rack Elbow Rotations (Each)
    • 10 Hang Power Cleans
    • 10 V Ups
    • 1 min. Jump Rope
  • Conditioning – “Pulling Up in the V-dub”
    For Time

    • 100 – 80 – 60 – 40 – 20  Double Unders (Sub: 2:1 Singles|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)
    •  50 – 40 – 30 – 20 – 10  V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
    •  25 – 20 – 15 – 10 – 5  Hang Power Cleans (rx: 95#|65#  crx: 115#|80# – Sub: Swings|DB Deadlifts|Glute Bridges)
  • Accessory
    3 Sets

    • 200 m Suitcase Carry (Switch sides at 100m)
      ***Attempt to increase weight each set

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)