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