Opening Hours

HOURSX

MONDAY5:45 - 9:00am
6:30 - 7:30pm

TUESDAYAvailable for
Personal Training

WEDNESDAY5:45 - 9:00am
6:30 - 7:30pm

THURSDAYAvailable for
Personal Training

FRIDAY5:45 - 9:00am

SATURDAY9:15 - 10:15am

SUNDAY9:15 - 10:15am
469-235-7270
Contact
Let's Keep In Touch!X

ADDRESS7855 Daylily Way Frisco, TX 75033

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Healthy Eating

HEALTHY EATING

Eating healthy can sometimes be harder than we think. Many times we end up making excuses to not eat well simply because we don’t like to cook or don’t know any truly healthy recipes. Now that we’re all involved in the WholeLife Challenge, I thought that I would add a little section on the site to make life a little easier and sweeter! If you have any recipes you would like to share, please let me know, and I’ll add it.

WOD/NEWS
- Mon.8.15.22
  
  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch
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- Wed.8.10.22
  
  Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backwardJump rope/Double Unders Cooldown: hip opening stretches, roll out and stretch
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- Mon.8.8.22
  
  Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch
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- Sun.8.7.22
  
  Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 curtsy lunge, left 8 curtsy lunge, right 8 tricep dips 8 v-ups 8 push ups 8 floor wipers (R + L = 1) 8 burpees Cooldown: Stretch
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- Sat.8.6.22
  
  Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips20 jump squats30 4ct mountain climbers40 side plank knee to elbow taps50 alternating pistols Cooldown: Roll out and stretch
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- Wed.8.3.22
  
  Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 Sumo Deadlift High Pull (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch
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- Mon.8.1.22
  
  Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch
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IF CLASSES
- FUNDAMENTALS
  
  Starting a new training program can be scary! We understand and want to make your transition to Functional Fitness Training as comfortable as possible…
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- EARLY RISERS
  
  Start your morning off right with our Early Risers classes offered throughout the week.
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- EVENING EXERTION
  
  Think you have what it takes to make it through the workouts? Then you may fit into our Intermediate or Advanced Group.
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- WEEKEND WARRIORS
  
  Get 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!
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- PERSONAL TRAINING
  
  Personal Training is available to those who feel like they need extra practice to master skills.
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IF COMMUNITY
- BO YATES – TRAINER
  
  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 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 more »
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