Home Session #4!!  Hey guys, we’re gonna vary the zoom times a little bit each day to help more people attend and make sure that as few as possible are “left adrift” in a sea of zoomlessness 🙂

We’ll be having 9am Class this Saturday Morning!!

We were doing so well too, I think really safe, given this testimonial, very safe :). https://www.cnn.com/2020/11/19/us/gym-ventilation-covid-trnd/index.html


Zoom classes: 7am, 11am and 5:30pm

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:

“Not Quite Michael”

3 Rounds for Time of:

800m Row or 1600m Bike 

50 Ab Mat Sit-ups

50 Back Extensions

50 step-ups 20″ Box (hold a 20/14lb med ball)


Home Version:

3 Rounds for Time of:

Run in Place for 3 Minutes or Skip rope for 3 minutes

50 Ab Mat Sit-ups

50 Hollow Arches

50 Step-ups (hold something close to 15-20lbs)


Scaling: Fewer reps is the most likely choice, or simply two rounds also.  Get at me if you need more help with the movements.



Two rounds to get it going before trying the moves out and scaling things a bit.

Down Dog Calf Pumps



Standing Knee Hugs