04/24/20: Friday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMROMWOD - 10 AMKid's Class - 4 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 UpGrab Jump Rope + Light/Moderate DB
  • :20 Jump Rope
  • 5 Press Ups
  • 10 Groiner w/ T-Spine
  • :20 Jump Rope
  • 10 Infant Squats
  • 10 Push Up to Down Dog
  • :20 Jump Rope
  • 20 Cossack Squats
  • 10 Single Arm Presses (Each)
  • :20 Jump Rope
  • 10 Single Arm Thrusters (Each)

• Conditioning - "CrossFit Open 17.5"*****Equipment Version*****BB Thrusters (95#|65#)*****Normal Version*****10 Rounds For Time
  • 9 DB Thrusters (Sub: Push Press|Squat|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
  • 35 Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)

• Accessory4 Sets
  • 15-20 Concentration Curls (Each Arm)