The gym is closed due to COVID-19 until further notice.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 6 & 9 AM & 6 PM-BH @ Behind CF908 –WF @ Parking Lot at CF908 Central – ⭐MUST reserve in ZP⭐
Buns – 1 PM
Strength Class – 4:30 PM
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 10 Inchworms w/ Drunken Mt. Climbers
- :20 Plank (F/R/L)
- 30 Shoulder Taps
- 10 Single Arm Bent Row (Each Arm)
- 10 Air Squats
- 10 Tuck Jumps
- 10 High Pulls (Each Arm)
- 10 Single Arm Presses (Each Arm)
- 10 Renegade Rows
- 10 Box Jumps
- Conditioning – “Delt Taco”
AMRAP 18- 8 DB Strict Presses (Sub: Pike Push Ups|Push Up + Down Dog|HRPU)
- 12 Renegade Rows (No Push Up – Alternating – Sub: Bent Row|Lighten Weight and Slow Reps)
- 16 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
- Accessory
5 Sets- 12 Hammer Curls (Each Arm)
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- 10 Good Mornings
- :20 Plank (F/R/L)
- 10 Push Up + Down Dog
- 20 Deadlifts
- 20 Bench Presses
- Strength
- EMOM 10 – 3 Deadlifts
- EMOM 10 – 3 Bench Presses