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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
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Warmup: ROM, dynamic stretches, 800m run WOD: Deck of Cards 30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Get through as much of the deck […]
MORE INFOWarmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#) 15 ring dips or elevated box dips 20 Double Unders (4x singles) Abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side Roll […]
MORE INFOWarmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch
MORE INFOWarmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats Strength: Front Squat Warmup to 65% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, […]
MORE INFOWarmup: ROM drills, shoulder stretch with PVC, 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 10 Front Rack lunges, ea leg (95/65#) 15 TTB 20 KB swings (53/35#) Cooldown: Roll out and stretch
MORE INFOWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 DB Gainers Cooldown: banded shoulder and hip stretches, roll out
MORE INFOWarmup: ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength: Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD: 20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: […]
MORE INFOStarting a new training program can be scary! We understand and want to make your transition to Functional Fitness Training as comfortable as possible…
MORE INFOStart your morning off right with our Early Risers classes offered throughout the week.
MORE INFOThink you have what it takes to make it through the workouts? Then you may fit into our Intermediate or Advanced Group.
MORE INFOGet your weekends started the right way by coming to our Weekend Warrior classes. Whether you’re a beginner or an advanced student, you’ll get a great workout and have a fun time doing it!
MORE INFOPersonal Training is available to those who feel like they need extra practice to master skills.
MORE INFOBo 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 20 years ago through yoga. In 2011, she began personal training and drank the CrossFit kool-aid, earning her L1, Movement and Mobility, Olympic Lifts, Rowing […]
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