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⭐
Abs – 1 PM
Kids’ Class – 4 PM
Cooking Class – 5 PM w/ Will
Oly Class – 5:15 PM
Meditation – 7:30 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- :30 Jumping Jacks
- :30 High Knee Pulls
- :30 Standing Quad Pulls
- :30 Bicycle Crunches
- :30 Shoulder Taps
- :30 Butt kickers (In Place)
- :30 Fast High Knees (In Place)
- :30 Forward Lunges
- :30 Reverse Lunges
- 300 m Jog
- Conditioning – “Pick-a-Tin-Knee Arse-n-All”
*****Equipment Version*****
Front Rack Lunges (95#|65#)
*****Normal Version*****
For Time- 200 m Run (Sub: 1 min. Alt :30 High Knees + :30 Butt Kickers|Jumping Jacks|Toe Taps|Stairs|Fast Walk)
- 10 DB Front Rack Lunges (Sub: Step Ups|Chair Squats|2:1 Hurdle Steps)
- 200 m Run
- 20 Front Rack Lunges
- 400 m Run (Sub: 2 min.)
- 30 Front Rack Lunges
- 400 m Run
- 40 Front Rack Lunges
- 800 m Run (Sub: 4 min.)
- 50 Front Rack Lunges
- 800 m Run
- Accessory
6 Sets
:20 On|:10 Off- Hollow Hold
- Side Plank (Each Side)