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 (7-11 YO) – 3:45 PM (12-14 YO)
Strength Outdoors @ WF – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 10 Press Ups
- 2x:20 Plank (F/R/L)
- 3 Sets
- 15 Glute Bridges
- 10 Squat Thrusts
- 10 Good Mornings
- 15 Deadlifts
- 10 Burpees
- Strength
5 Sets- 3 Deadlifts (Sub: DB/KB Deadlifts|Swings|Hang Power Cleans|Glute Bridges)
- Conditioning – “A Real Dead Fish”
21-15-9- Deadlifts (sx: 135#|95# rx: 185#|125# crx: 225#|155#)
- Burpees Over the Bar (Sub: Burpees|Squat Thrusts|1/2 Inchworms|2x Squat Thrusts)
- Accessory
3 Sets- 10 Single Leg Glute Bridges (Each Leg)
- 1 min. Hollow Hold (For Quality – Break as needed)
Strength Class
- Warm Up
- 10 PVC Pass Throughs
- 15 Good Mornings
- 20 Cossack Squats
- :30 Bottom of the Squat Hold
- 10 Push Up + Double Shoulder Tap
- 15 PVC Overhead Squats
- 5 Power Snatches
- 10 BB Overhead Squats
- Strength
- EMOM 12 – 3 Tempo Overhead Squats
- EMOM 12 – 3 Tempo DB Bench Presses