“Support Your Local Box” 
Online At Home Competition.
First workout announced this Friday!
Click here for more info & how to register! 

Defined Schedule: Live Virtual Classes
Click here to join us for all classes on Zoom!

*Daily Class recordings: Available here once the Noon class has finished! 

  • Monday – Friday: Noon & 6pm daily. 
  • Thursday: 5pm Mobility with Coach Cara.
  • Saturday: 9am Team WOD. 
  • Sunday: 11am Recovery Yoga with Kristen. 
  • Daily At Home Training posted 9pm every night.

“FLATTEN THE CURVE” CHALLENGE: Day 18
WHAT:  At Home Lifestyle Challenge
Today’s Daily Challenge: 
FLEX FRIDAY CHALLENGE:
Every hour on the hour from Noon – 8pm!
Perform 25 x Bicep Curls of anything you can find in the house!

Defined @ Home Workout–

A.
Strength Session: “The Buildup” (5 Minutes)
Bulgarian Split Squat –  Video
1st Set: 10 reps each leg + 10 sec. hold in bottom of last rep!
2nd Set: Add weight, 8 reps each leg + 8 sec. hold in bottom of last rep!
3rd Set: Add weight, 6 reps each leg + 6 sec. hold in bottom of last rep!

Coaches’ Notes: 
See video for coaching cues!
– Hold Options: Front rack, side carry and goblet, pick what works for you!
– Bench Height: Choose a height for your back leg to rest on that is just below your knee cap!

B.
3 Working Sets: Perform every 2.5 minutes; (8 minutes)
Bulgarian Split Squat X 6-8-10 reps + holds each leg at working weight
*Follow each set with: Elevated Plank Row X 10-20 reps each side – Video

Coaches’ Notes: 
For 3 sets, complete both stations every 2.5 minutes. Rest remaining time of each round to recover. For the Bulgarian Split squats, perform 6 reps + 6 second holds on each side for the first round, 8 reps + 8 sec. holds for the 2nd round and 10 reps + 10 second holds on the last round.

*Elevated Plank Row: Using a Db, Kb or any object that you can find in the house that is challenging and mimics the same movement pattern. Choose a higher rep range if you are using light weight and the lower rep range if you are using heavy weight.  

C. 
 Strength Circuit: “REP-HOLD-REST”
4-5 Rounds (16-20 minutes)
EMOTM: Perform 30 sec reps + 15 sec static hold + 15 sec rest

Min 1: Pushups + Hold in bottom or top – Video
Min 2: Weighted Good Morning + Hold in hinge – Video
Min 3: Upright Row + Hold at top – Video
Min 4: Curtsy Lunge + Hold in bottom Squat – Video

Coaches’ Notes:
Every minute on the minute perform max reps for 30 seconds, then perform your static hold for 15 seconds, then rest 15 seconds before transitioning to the next station. 

Movement Optimization: 
*Pushups: Perform from toes, knees or using an elevation for hands or feet.

*Good Morning: Using a DB, KB, weighted backpack or any object that you can find in the house that is challenging and heavy. Place that object on the back of your upper back as shown in video or hold in goblet position against chest. See video

*Upright Row: Using a DB, KB, weighted backpack or any object that you can find in the house that is challenging and heavy. See video.

*Curtsy Lunge: Perform regular lunges or jumping lunges if this new movement is too challenging for you today. Add weight using a DB, KB or weighted backpack by holding in a goblet position against chest for added intensity.