Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Back Squat Barbara 4 rounds complete: 20 pull-ups 30 push-ups 40 sit-ups 50 squats POST YOUR TIME AFTER EACH ROUND OF AIR SQUATS. ...THEN...

For time: 800-meter run 60 kettlebell swings 400-meter run 60 kettlebell walking lunges 800-meter run ♀ 35 lb♂ 53 lb Scaling: Complete...

3 rounds: 800-m run 15 deadlifts ♀ 205 lb ♂ 315 lb Scaling: Reduce the weight on the deadlift to keep the rest and transitions short....

Michael 6 rounds for time of: Run 400 meters 25 back extensions 25 sit-ups Scaling: This Hero workout contains a high volume of each...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

CLASS TIMES: 8:30 AM, 4:15 & 5:30 PM Complete as many rounds and reps as possible in 9 minutes of: 4 walking lunges (overhead plate) 2...

Start your day at 9:15 am with Movement & Mobility w/Lisa BALANCE, CORE WORK & ALIGNMENT - for overall strength & flexibility WOD 4:15...

6 rounds for time: 8 SDHP 10 TRICEP PUSH UPS 200m RUN or 250m ROW ♀ 65 lb♂ 95 lb Scaling: In this workout, no single round should take...

Welcome Back Everyone!! Let's get this new year started! Drop-in rate WITH QUALITY INSTRUCTION is only $17 SESSIONS at 4:15 & 5:30 PM ...

OPEN TODAY! 1 CLASS - 9:15 AM * Movement & Mobility

CLOSED TODAY - BUT OPEN TOMORROW!! FRIDAY 1//3/25

CLOSED TODAY! SEE YOU FRIDAY 1/3/25

TEAMS OF 2 12 - 31 - 24 12 BACK SQUATS (6 each) 31 MED BALL PARTNER SIT-UPS 24 BURPEE OVER PARTNER x 3 rounds use ABMAT & BUTTERFLY KNEES

4:15 PM 5:30 PM 19 minute AMRAP Complete as many rounds as possible in 19 minutes of: 19 wall-ball shots 19-cal. row OR 50 calorie...

I'm really changing it up this year with our annual Holiday Party! We are all so busy and nights and weekends are consumed soooooo, a...

Christmas Schedule: MONDAY 8 am - 12pm Cafe' OPEN 4:15 & 5:30 PM - INT/ADV classes with Trainer Lisa TUESDAY: Christmas Eve Cafe' OPEN...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Back squat 10-8-6-4-2 reps (NOT PART OF THE WOD) *Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets....

3 SESSIONS TODAY: 9:15 Movement & Mobility w/Lisa 4:15 & 5:30 pm - WOD BELOW Row 200 meters 30 BENCH PRESS , body weight 20 DB Devil's...