WODs

May 27, 2020 Wednesday

Dumbbells:

Fitness:

Performance:


May 26, 2020 Tuesday

Virtual Class Schedule

M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Amy), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

Fitness:

Performance:


May 25, 2020 Monday

Virtual Class Schedule

**MEMORIAL DAY VIRTUAL CLASS SCHEDULE** Monday, May 25 9:00am (Kristie), 11:00am (Amy) This Week's Schedule: M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Jonathan), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie Sat @ 10:00am - Olympic Weightlifting with Jonathan If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds or Hollow Holds) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)

Dumbbells:

Fitness:

Performance:


May 24, 2020 Sunday

Virtual Class Schedule

**MEMORIAL DAY VIRTUAL CLASS SCHEDULE** Monday, May 25 9:00am (Kristie), 11:00am (Amy) This Week's Schedule: M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Jonathan), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie Sat @ 10:00am - Olympic Weightlifting with Jonathan If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!


May 23, 2020 Saturday

Virtual Class Schedule

**MEMORIAL DAY VIRTUAL CLASS SCHEDULE** Monday, May 25 9:00am (Kristie), 11:00am (Amy) This Week's Schedule: M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Jonathan), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie **No Lifting class this Saturday If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

Daily Challenge

Squat down to 90 degrees with your hips and back against the wall. Accumulate a total of 5 minutes throughout the day.

No Equipment:

Dumbbells:

Fitness:

Performance:


May 22, 2020 Friday

Virtual Class Schedule

**MEMORIAL DAY VIRTUAL CLASS SCHEDULE** Monday, May 25 9:00am (Kristie), 11:00am (Amy) This Week's Schedule: M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Jonathan), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie Sat @ 10:00am - Olympic Weightlifting with Jonathan If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

Daily Challenge

Each day we will have a different daily challenge. Run for 30 minutes today. If running isn't feeling good, you can jog/walk/row/bike. You can go out for 15 minutes and come back. Ideally you would do all 30 at once, but you could break it up into 3 different 10 minute efforts throughout the day as well. Try to track your distance with an app on you phone like mapmyrun.

No Equipment:

Dumbbells:

Fitness:

Performance:


May 21, 2020 Thursday

Virtual Class Schedule

**MEMORIAL DAY VIRTUAL CLASS SCHEDULE** Monday, May 25 9:00am (Kristie), 11;00am (Amy) This Week's Schedule: M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Jonathan), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie Sat @ 10:00am - Olympic Weightlifting with Jonathan If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

Daily Challenge

Accumulate 100 reps throughout the day.

No Equipment:

Dumbbells: