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
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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
- Wed.1.19.22
  
  Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 75% then5 x 1 work up to heaviest single WOD: 20:00 AMRAP 10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch
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- Mon.1.17.22
  
  Warmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 75% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD:4 Rounds 20 KB Swings 10 wall balls (20/14#) 5 burpees Cooldown: Roll and stretch hamstrings and quads
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- Sun.1.16.22
  
  Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch
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- Wed.1.12.22
  
  Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »
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- Mon.1.10.22
  
  Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »
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- Sat.1.8.22
  
  Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 4 Rounds 1:00 – Plank taps (tap opposite shoulder, alternate):30 – High Knees1:00 – Inch worms, with pushup:30 – Butt Kicks1:00 – Squats (with bands. Add 5 pulses every 5 squat reps):30 – Butt kicks1:00 – Dips:30 – High Knees Rest 3 minutes, repeat Cooldown: Roll more »
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- Wed.1.5.22
  
  Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds (:30w/:10 rest) with Dumbbells Renegade row, L Renegade row, R OH Lunge, L OH Lunge, R DB Snatch, L DB Snatch, R Russian Twist, L Russian Twist, R Cooldown: hip flexor and piriformis stretches, roll out
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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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