All Live Virtual Classes on Zoom, Click here!
Virtual Class Schedule

Choose a 4 week track and follow along for the month of April! 
All programs can be performed with little to no equipment! 
Click here to access! 

Submit your attendance HERE for the week of 4.6 to 4.12!

CONSISTENCY is the REAL secret to success and happiness.  Put your whole effort into the path you are on. 4+ classes this week, 4+ days of great nutrition, 4+ days of meditation, whatever it is go all in with patience for the process. 
We’ll celebrate your dedication in the Committed Club. 

A. “KBS”
4 Rounds: Every 3 minutes perform the following;
1 X Turkish Get-up – Video
5 X Strict Press – Video
4 X Push Press – Video
3 X Push Jerk – Video
2 X Split Jerk – Video
1 X Turkish Get Down 
*Perform on both sides

B. “SLR”
Hero WOD: “Manion”
7 rounds for time;
400 meter X Run
29 X Back Squats
– Single KB – Video 
– Double KB – Video

Coaches’ Notes: 
Part A: Every 3 minutes for a total of 4 rounds, perform the complex on both the right side and left side. Rest remaining time of each round. Take 15 seconds to perform the Turkish Get-up to standing then perform the shoulder to overhead reps in the middle, then take 15 seconds to perform the Turkish Get-down to lying. 

Part B. If you can, go outside, get some fresh air and vitamin D for this workout.

Movement Optimization: 
*KB/DB complex: Can be completed with any object in the household that challenges you and mimics the movement pattern. 

*Run: We have a few options for your today. If you are running outside but don’t have a 400 meter mapped out: run 1 minute out + run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes (think shuttle sprint style).
If you are choosing to stay inside: Perform 1 minute of mountain climbers + 1 minute of Wall Sprints. – Video

*Back Squats: Hold a KB/DB or anything that mimics this equipment in your back rack position for the squats. Take a look at video above. Single or double KB/DB. Front Rack or Air Squats are both options if needed.