The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Yoga – 10 AM
Strength – 5 PM
⭐Trivia Night – 7:30 PM with Steve Hopkins
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 10 Inchworms
    • 20 Glute Bridges
    • 30 Slow Shoulder Taps
    • :40 Dip Support Holds (Alt Every :10)
    • 5 Single Arm Deadlift
    • 5 Single Arm High Pull
    • 5 Single Arm Presses
    • 5 DL + High Pull
    • 5 DB Snatch (Repeat from SA DL on Other Side)
  • Conditioning – “Killa Arm-adilla”
    *****Equipment Version*****
    10-12-14-16 Power Snatches (sx: Scales as Needed  rx: 95#|65#  crx: 115#|80#)
    *****Normal Version*****
    For Time – Alternating Movements

    • 20-15-10-5 Dips (Sub: Push Ups|3:1 Shoulder Taps)
    • 20-30-40-50 DB Snatches (Sub: Hang Power Snatches|Push Press|Power Cleans|Deadlifts|Staggered Good Mornings|Glute Bridges)
  • Accessory
    3 Sets

    • 10 Press Ups
    • 20 Glute Bridges

Strength Class

  • Warm Up
    • 10 Groiners w/ T Spine Rotation
    • 15 Rockstars
    • 20 Glute Bridges
    • :30 Bottom of the Squat Hold
    • 10 Push Up + Down Dog
    • 15 Back Squats
    • 15 Presses
  • Strength
    • EMOM 10 – 3 Back Squats
    • EMOM 10 – 3 Strict Presses