The gym is closed due to COVID-19 until further notice.
Today’s classes:
Zoom WOD– 7 AM & 12 PM 
Outdoor WOD – 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns – 1 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
    • 20 Glute Bridges
    • :20 Plank (F/R/L)
    • 20 Rockstars
    • 1 min. Shoulder Taps
    • 10 Single Arm Deadlifts (Each Side)
    • 10 Single Arm Bent Row (Each Side)
    • 10 Side Bends (Each Side)
    • 10 Single Arm Deadlifts (Each Side)
    • 5 Renegade Rows (Each Side)
  • Conditioning – “When in Roam”
    For Time

    • 60 Single Arm Deadlifts (Alt. Every 10 – Sub: Swings|Hang Power Cleans|Glute Bridges)
    • 40 Single Arm Renegade Row (Alt. Every 5 – Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
    • 200 m Suitcase Carry (Sub: Goblet Carry|2 min. High Knee March)
    • 40 Single Arm Deadlifts
    • 30 Single Arm Renegade Rows
    • 200 m Suitcase Carry
    • 20 Single Arm Deadlifts
    • 20 Single Arm Renegade Rows
    • 200 m Suitcase Carry
  • Accessory
    Not For Time

    • 50 DB Bicep Curls (2 DBs)
    • 50 Tricep Extensions

Strength Class

  • Warm Up
    • 20 Groiners w/ T Spine Rotation
    • 20 Forward Lunges
    • 10 Good Mornings
    • 10 Push Up + Shoulder Taps
    • 10 Tempo Back Squats (:03+ Negative)
    • 10 Back Squats
    • 15 Bench Presses
  • Strength
    • 3 x 10 Back Squats
    • 3 x 10 Bench Presses