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
    • 5 Sumo Inchworms
    • 10 Groiners w/ T Spine Rotation
    • 20 Glute Bridges
    • :30 Plank
    • 10 Forward Lunges
    • 10 Reverse Lunges
    • 10 Deadlifts
    • 10 Bent Over Rows
    • 10 Hang Power Cleans
    • 10 Front Rack Lunges
  • Strength
    5 Sets – 15 min. Time Cap

    • 10 Single Arm Bent Row (Each Arm – Sub: Lighten Weight and Slow Down Reps) -OR- 10 Strict Pull Ups
  • Conditioning – “An Angry Or-Hang-gutan”
    *****Equipment Version*****
    Barbell HPC & 2:1 FR Lunges (rx: 95#|65#  crx: 135#|95#)
    *****Normal Version*****
    10-9-8-7-6-5-4-3-2-1 – 18 min. Time Cap

    • DB Hang Power Cleans (Sub: Swings|Deadlifts|Glute Bridges)
    • 2:1 DB Front Rack Lunges (Sub: Farmers Lunges|Step Ups|Chair Squats|2:1 Hurdle Steps)
  • Accessory
    5 Sets

    • 12 Glute Bridges (Weighted if able/desired)

Strength Class

  • Warm Up
    • 10 PVC Pass Throughs
    • 15 Good Mornings
    • 20 Cossack Squats
    • :30 Bottom of the Squat Hold
    • 5 Muscle Snatch in Bottom of the Squat + Bottom Up Overhead Squat
    • 10 Push Up + Double Shoulder Taps
    • 15 PVC Overhead Squats
    • 5 Power Snatches
    • 10 Overhead Squats (Barbell)
  • Strength
    • Every 2 min. for 6 Sets – 6 Tempo Overhead Squats
    • Every 2 min. for 6 Sets – 6 DB Bench Presses