Warm up 10 cal bike Then 3 rounds of 10 push ups 15 air squats 20 second v sit Conditioning 40 devils presses for time 35s/20s Kicker...

Warm up 1 minute row 30 sec goblet squat hold 30 sec handstand hold Strength Front squat-Build a heavy 4 Conditioning-A B A A-500/400...

Warm up 2 minutes of double under practice 10 inch worm push ups 10 supine row Then 30 seconds low position push up hold 30 second high...

Warm up 10 cal bike 10 kb sumo deadlifts 10 (5/5) lateral lunges 10 kb high pulls Strength Sumo deadlift-Build a heavy 2 Conditioning A B...

Warm up 10 cal row 200 m run 10 cal row Then 3x5 Single arm n leg strict press Strength Push press-Build a heavy 4 Conditioning EMOM21...

Warm up 10 Al bike Then 3 rounds 30 second active hang 30 seconds of banded squats 30 second L sit Strength Back squat-Build a heavy 6...

warm up 30 sec plank 30 sec low plank 30 sec band pull apart 30 second bike Strength Close grip bench press-Build a heavy 2 Conditioning...

Please note There will only be 1 class at 830 on Thursday as well as Friday Saturday we will be at Charles Park for the 4th annual Turkey...

Thanksgiving weekend schedule Thanksgiving there will be 1 class at 830am (in the gym) Friday there will be 1 class at 830am Saturday we...

Warm up 1 mile run 30/30 seconds couch stretch with glute activation 5/5 kot split squat 30 second hollow hold Strength Front squat-Build...

Warm Up 1 minute plank 7/5 cal row 30 seconds of scapula push ups Strength Close grip bench-Build a heavy 4 Conditioning A B A A 5 rounds...

Watm up 10 cal row 10 banded goblet squats 5/5 single leg deadlifts 50 ft bear walk STRENGTHto Deadlift-Build a heavy 6 CONDITIONING...

Warm up 1 minute handstand with arm lifts (if possible) Then 3 rounds 5 box jumps 7 dbl kb bottoms up presses 9 dbl kb high pulls...

Warm up 1 minute hip bridge with band Then 3 rounds 20 ft walking lunges 15 sec L hang 10 inch worm push ups Strength Back squat-Build a...

Warm up 1 minute banded hip bridge Then 3 rounds 20 ft of walking lunges 15 sec L hang 10 inch worm push ups Strength Back squat-Heavy 4...

Deadline for bookings is three hours before class begins going forward Warm up 1 minute plank hold with alternating arm raises 30 second...

Please note Today's class will begin at 8:30 AM Warm up 20/14 cal bike 200 m row Then 3 rounds 100 meter run 5/5 step ups add weight each...

Please note, due to work obligations, Michelle has to cancel her classes for the time being We are hoping to have her back soon Warm up 1...

Warm up 1 minute rkc plank hold Then 3 rounds 30 second handstand hold/ practice 30 seconds kb high pulls 30 seconds kb push presses...

Warm up 10 cal bike 30 second banded goblet squat hold Then 3 rounds 5/5 knees over toes split squat 10 Ab wheel roll outs 15 second L...