Sending your message. Please wait...
Thanks for sending your message! We'll get back to you shortly.
There was a problem sending your message. Please try again.
Please complete all the fields in the form before sending.
See what we're about and what we can do for YOU!
Get a head start in our Fundamentals Class!
Group Classes For Every Skill Level
Need personal attention? We've got you covered.
Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 70/80/90% WOD: 4 Rounds 10 Pullups 400m Sprint 25 Sit ups Cooldown: work pecs and shoulders with lacrosse ball, hip […]MORE INFO
Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: 3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: […]MORE INFO
Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD: AMRAP in 20 min 5 handstand push ups 10 Straight Legged Deadlift (135/95) 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total […]MORE INFO
Warmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 5 Rounds 45 seconds of Goblet Squats 15 seconds rest 45 seconds of Push ups 15 seconds rest Rest 1 minute 5 Rounds 45 seconds KB Swings 15 seconds rest 45 seconds Jumping lunges 15 seconds rest Rest 1 minute 3 Rounds 45 seconds Plank […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 5/5/5 @ 65/75/85% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, […]MORE INFO
Warmup: ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 80% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 […]MORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 10 years ago through yoga. Over the years she has taught hundreds of yoga classes, including working with rock climbing teams, private yoga sessions, and […]MORE INFO