The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Strength Class – 5 PM
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • Using 2.5-5# plates or light weight
      • 30 High Pulls
      • 30 External Rotations
      • 30 Presses
    • 2 Sets
      • :30 Hollow Hold
      • 5 Press Up + Down Dog
      • 7 Straight Leg Sit Ups (V Ups 2nd time)
      • 9 Tuck Jumps
  • Conditioning – “Happily Ev-4 After”
    *****Equipment Version*****
    5 Strict Handstand Push Ups
    15 Toes to Bar
    *****Normal Version*****

    Every 4 min. for 5 Rounds

    • 5 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Presses|Push Up to Down Dog|Hand Release Push Ups|Elevated Push Ups)
    • 10 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
    • 25 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
    • 10 Box Jumps
    • 5 Box Handstand Push Ups
  • Accessory
    4 Sets

    • 15 DB Tricep Kickbacks (Each Arm)
    • :30 Slow Shoulder Taps

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • 10 Good Mornings
    • :20 Plank (F/R/L)
    • 10 Push Up + Down Dog
    • 20 Deadlifts
    • 20 Bench Presses
  • Strength
    • EMOM 10 – 3 Deadlifts
    • EMOM 10 – 3 Bench Presses