Alright!  We made it through “.com’s” nasty WOD!

Zoom Classes!

We’re having four (4) today!  6:00AM, 7:30AM, 4:00PM (kids!) and 5:30PM

Come on through and have fun with your crew!!
Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:

50 Face-Up Burpees


5 Rounds of:

30 Seconds Side Plank Hip Circles Right Arm Down

10 Chair Jump Throughs

30 Seconds Side Plank Hip Circles Left Arm Down

10 Chair Jump Throughs


50 Face-up Burpees


Certainly the number of Face-up Burpees can be adjusted to fit fitness levels, and the scaling on the Chair Jump Throughs is on the video along with the side plank modifications.


Scaling here guys, can be as simple as allowing the use of hands on the floor.  Or if needed sit on a plate (forgo the sit-up if your hips are off the ground, that wouldn’t be good!!) to ease the legs getting around into the 90-90 position, or use a balance aid like a chair or a box to help with the lunge.

Scaling video below, lots of options there guys!

Warm-up: Take burny times on this in each position three rounds should do it 🙂



Dip Supports on your chairs

1/2 Squat Side Walks