05/01/20: 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????WOD & Wine - 8 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 50 Jumping Jacks
  • 20 Rockstars
  • 10 Push Ups+ 4 Shoulder Taps
  • 20 KB/DB Deadlifts
  • 400 m Jog
  • 10 Dips
  • 15 Swings

• Conditioning - "The Long Way Home"*****Equipment Version*****Row 250 m|500 m|750 m|1000 mBike 500 m|1000 m|1500 m|2000 m*****Normal Version*****For Time
  • 200 m Run (Sub: Alt High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
  • 30 Dips (Sub: Box Dips - Str. or Bent Legs|Push Ups|3:1 Shoulder Taps)
  • 40 Swings (Sub: Single/Double Arm Hand Power Cleans|Good Mornings|Glute Bridges)
  • 400 m Run
  • 30 Dips
  • 40 Swings
  • 600 m Run
  • 30 Dips
  • 40 Swings
  • 800 m Run

• AccessoryNot For Time - Quality
  • 100-150 Slow Drunken Mt. Climbers