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⭐
ROMWOD – 10 AM
Kid’s Class – 4 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 30 Y’s, T’s, and W’s (Each)
- 20 Glute Bridges
- 10 Infant Squats
- 10 Push Up + Down Dog
- 10 Good Mornings
- 10 High Pulls (Each Arm)
- 10 Single Arm Swings (Each Arm)
- 10 Single Arm Presses (Each Arm)
- 10 DB Squats (Alt. Arms After 5 Reps)
- 10 DB Hang Power Clean and Jerk (Alternating)
- 12 DB Thrusters (Alt. Arms at 3 Reps)
- Conditioning – “Lock Out with Your Clock Out”
*****Equipment Version*****
Both Movements w/ Barbell (75#|55#)
*****Normal Version*****
24-18-12
- Single Arm Hang Power Clean and Jerks (Alt. Every Rep – Sub: Hand Power Cleans|Push Jerks|Hang Power Snatches|Swings)
- Single Arm Thrusters (Alt. Every 3 Reps – Sub: Push Press|Squat|Power Clean|Front Rack Chair Squats|Front Rack Lunges)
- Accessory
2 min. Each Position, Each Side- Couch Stretch
- Pigeon Pose
- Child’s Pose