Pop Up WOD @ 8:45, 10 & 11:15am today. It’s going to be sunny but cold. Wear gloves and we will get you sweating right away.
Check out our Class Schedule for all upcoming class times.
Quarantine Accountability/Nutrition Challenge Take 2 Begins this Monday. Click here for more info and guidelines.
Log your scores here
Warm Up
2 Rounds
200m Jog
10 180 Squat Jumps
10 Burps
10 Dead Bugs Each Side*
*if you have a mini-band, try it around your feet here.
Mobility
Quad Stretch
Pigeon Stretch
Hamstring Stretch
Calf Stretch
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Hero WOD
“Helton”
3 Rounds
800m Run
30 DB Squat Cleans 50’s|35’s
30 Burpees
Barbell- 95|65
Subs-
Row 1000m
Bike 1.5|1.25
Double Unders- 200
Single Unders- 350
Core Ca$hOut/Extra Work
Tabata Abs
20 on 10 off = 4 mins
1. Hollow hold
2. Bicycle abs
3. Leg Raises
4. Plank ups*
5. Plank Ups*
6. Leg Raises
7. Bicycle Abs
8. Hollow Hold
*No 10 second rest between sets of plank ups, continue doing plank ups straight through for a total of 50s