The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 AM & 9 AM, 12 PM & 6 PM
Kids’ Class – 4 PM
Cooking Class – 4:30 PM with Will G.
ROMWOD – 7 PM

*******Click HERE to join the live Zoom class!*********

Today’s Workout

  • Warm Up
    • 10 Press Ups
    • 12 Cossack Squats (6 Each Side)
    • 7 Inchworms
    • 20 Air Squats
    • 20 Single Arm Presses (10 Each Arm)
    • 15 Squat Thrusts
    • 20 Plate Hops
    • 10 Tempo Goblet Squats (:03 Negative)
    • 10 Single Arm Shoulder to Overhead (5 Each Arm)
    • 10 Broad Jumps
  • Conditioning – “A Gob-lematic Landing”
    *****Equipment Version*****
    Front Squats (sx: 75#|55#   rx: 115#|80#)
    Bar Facing Burpees
    Shoulder to Overhead (Same Weight as FS)
    *****Normal Version*****
    For Time

    • 30 Goblet Squats (Sub: Lunges|Box/Chair Squats|Glute Bridges)
    • 25 Burpees to Plate/Object (Sub: Squat Thrusts|12 Inchworms|Squat Jumps)
    • 20 Single Arm Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Downward Dog|HRPU|Bent Over Row)
    • 15 Broad Jumps (Sub: 16 Squat Jumps|Lateral Side Shuffle-Slow and Controlled)
    • 2 min. Rest
    • 15 Broad Jumps
    • 20 SA STO
    • 25 Burpees to Plate/Object
    • 30 Goblet Squats
    • 3 min. Rest
    • 30 Goblet Squats
    • 25 Burpees to Plate/Object
    • 20 Single Arm Shoulder to Overhead
    • 15 Broad Jumps
  • Accessory
    5 Sets

    • 3-5 Strict Tempo Handstand Push Ups (:03+ Negative – Sub: Tempo Pike Push Ups)
      Immediately into
    • :30 Handstand Hold (Sub: Headstand Hold)
    • 1 min. Rest