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 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns & Abs @ WF & Online – 10:15 AM
Strength Outdoors @ BH – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 5 Inchworm w/ Drunken Mt. Climber
    • 20 Single Leg Glute Bridges (Alternating)
    • :30 Hollow Hold
    • :30 Forearm Stretch
    • 15 Squat Thrusts
    • 10 Step Ups
    • 10 Halting Deadlifts (Pause at the knees before standing)
    • 10 Hang Power Cleans
    • 5 Burpee Box Jumps
  • Strength
    Every 2 min. for 5 Sets

    • 5 Hang Power Cleans (BB/DB/2:1 Single Arm DB – Sub: Swings|Deadlifts|Glute Bridges)
  • Conditioning – “Hanger Snake”
    *****Equipment Version*****
    Barbell
    *****Normal Version*****
    21-15-9

    • Burpee Box Jumps (Sub: Burpee Step Up|Squat Thrust to Box Jump|Inchworms + 2 Step Ups)
    • Hang Power Cleans (<70% of strength)
  • Accessory
    • 60 Two Breath Glute Bridges (Weighted if desired/able)

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • :30 Hollow Hold
    • 10 Push Up + Double Shoulder Tap
    • 5 Power Cleans
    • 20 Front Rack Lunges
  • Strength
    • EMOM 10 – 6 Front Rack Lunges
    • 3 x 10 – DB Bench Presses