Announcements

Saturday 9am Class is Cancelled this week.
There will be Open Gym from 9-11am ONLY
Please come join us @ the Central Florida
Throwdown all weekend to help cheer on
our CFL Athletes!

Performance Group


WOD and Wine… Ladies Night!

A: Barbell Z Press (5 sets x 4 reps; rest 2-3 minutes)
* Build to a heavy 4 reps

B1: KB Front Rack Alternating Reverse Lunge (3 sets x 6/leg; rest 1 minute)
B2: Handstand Walk (3 sets x 20ft; rest 1 minute)
Sub with handstand shoulder taps 8 reps/arm

C:
Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs (24/20)
5 Toes to Bar