06/10/20: Wednesday

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 @ Behind CF908 --WF @ Parking Lot at CF908 Central - ⭐MUST reserve in ZP⭐Abs - 1 PMKids' Class - 4 PMCooking Class - 5 PM w/ WillOly Class - 5:15 PMMeditation - 7:30 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • :30 Jumping Jacks
  • :30 High Knee Pulls
  • :30 Standing Quad Pulls
  • :30 Bicycle Crunches
  • :30 Shoulder Taps
  • :30 Butt kickers (In Place)
  • :30 Fast High Knees (In Place)
  • :30 Forward Lunges
  • :30 Reverse Lunges
  • 300 m Jog

• Conditioning - "Pick-a-Tin-Knee Arse-n-All"*****Equipment Version*****Front Rack Lunges (95#|65#)*****Normal Version*****For Time
  • 200 m Run (Sub: 1 min. Alt :30 High Knees + :30 Butt Kickers|Jumping Jacks|Toe Taps|Stairs|Fast Walk)
  • 10 DB Front Rack Lunges (Sub: Step Ups|Chair Squats|2:1 Hurdle Steps)
  • 200 m Run
  • 20 Front Rack Lunges
  • 400 m Run (Sub: 2 min.)
  • 30 Front Rack Lunges
  • 400 m Run
  • 40 Front Rack Lunges
  • 800 m Run (Sub: 4 min.)
  • 50 Front Rack Lunges
  • 800 m Run

• Accessory6 Sets:20 On|:10 Off
  • Hollow Hold
  • Side Plank (Each Side)