email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683


Tuesday, March 24th, 2020

Today’s WOD Demo Video is posted to the Private FB Group! Make sure you add us to the group and I will accept you…
“Fighting off COVID one WOD at a time HEMI style”
I am Still working on getting ZOOM started so we can do live CLASSES and everyone will be able to see each other. Please text me what times works best for everyone.

Great first day… so happy to see all the pics/videos of everyone doing their workouts from home. Don’t forget to keep posting those along with your times to the group so we can all feel like were with each other at the daily board! Miss you all already- just know that all the projects are getting done at the gym and were excited for you to see all the changes! 🙂


5 sets: Unbroken sets
10x Hollow DB Press (right)
10x Hollow DB Press (left)
ME Hollow Rocks
Rest 1-2 min between rds


20 min AMRAP:
4x Wall Walks (scale to inch worm pushups if you don’t have a wall)
14x Russian Twist (weighted-kb/db/plate or non weighted)
24x Hang Power Clean 95/65 if using DB/KB do 12 on each Arm
34x Mountain Climbers (ea. leg = one rep)


*Tues. night at 6pm I will be offering a small group Yoga class at my house in our open backyard pool area. Dana Khazendar will be the Host $5-10/person. First Come Sign up so please let me know ASAP if you’re interested. 

*Personal Training Sessions at my house or virtual. You can let Mal know if this is something you are interested in. 

* “I back my gym” shirt/tank for donations: I am waiting for the design. Once I have that I will post so you can let us know which style/ size you would like. all donations will help cover the cost of gym expenses for those who have also been affected by this and have to put their membership on hold. If we do have any remaining outside the normal expenses, we plan to use that towards buying gift cards from other Small Businesses that have been closed at this time and giving back to our community in prizes for upcoming events. 

*If you are interested in outside small group workouts, please also let us know and we can get something coordinated. 

*If any of you have any other ideas/suggestions please share! We do not know when this will end and we are trying to stay positive through all of this. 

About the Author