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
- 10 Groiners w/ T Spine Rotation
- 10 Push Up + Down Dog
- 15 Glute Bridges
- 15 Tempo Air Squats
- 5 Power Cleans
- 5 Presses
- 10 Push Presses
- 10 Front Squats
- 10 Thrusters
- 300 m Jog
- Strength
5 Sets- 5 Front Squats (DB/BB – Sub: Goblet Squats|Air Squats|Front Rack Lunges|Lunges|Front Rack Step Ups|Push Press)
- Conditioning – “51eep1e55 1n 5eatt1e”
*****Equipment Version*****
Barbell (rx: 95#|65# crx: 135#|95#)
*****Normal Version*****
For Time- 55 Thrusters (Sub: Push Press|Front Squats|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
- 1 mile Run (2km Row|4.2km Bike – Sub: 9 min. Alt. :20 Jumping Jacks+:20 High Knees+:20 Butt Kickers|Stairs|Fast Walk)
- Accessory
3 Sets- 10 Bicep Curls
- 10 Reverse Curls
Strength Class
- Warm Up
- 1 min. Plank
- 20 Staggered Good Mornings
- 3 Sets
- 5 Press Ups
- 10 Glute Bridges
- 10-15 Deadlifts
- 10-15 Strict Presses
- Strength
- 5 x 3 Deadlifts
- 3 x 10 Strict Presses