Monday June 22, 2026

cfelation
2 hours ago
1 min read

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience!

All other classes are on for normal schedule!

Warmup

3 mins Cross symmetry/band stretching :30 walking lunges

:30 knee push-ups

:30 bent-over rows (bar only)

:30 air squats

:30 shoulder presses (bar only)

:30 bar hang with scap activation

PVC stretches

10 box step ups

10 good mornings (bar only)

20 situps

10 thrusters (bar only)

10 burpees

4 x 6 DB Floor Bench Press

WOD Stations 2 mins each, then :90 each, then :60 each, then :30 each 1. Thrusters (55/75) 2. Box Jumps 3. Sumo Deadlift High Pulls 4. Row/Bike

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Sunday June 21, 2026

Schedule update: On Tuesday 6/23 there will only be the 5:30am, 9am and 5:45pm classes. (No 7am, 4:30pm or 7pm). Sorry for any inconvenience! All other classes Monday and Wednesday are on for normal s

Friday 6/19 and Saturday 6/20

Warmup: Run 1 lap :30 alternating Frankenstein kicks 20 kettlebell sumo deadlifts :30 jumping jacks 20 air squats :30 high knees 20 lunges (10 each leg) :30 jumping jacks 20 plank shoulder taps (10 ea

Thursday June 18th, 2026

We are CLOSED for today. Thank you for your understanding. Check out this at-home workout for the day instead! 5 rounds of :30 work / :30 rest 1) Burpees or mountain climbers 2) Air squats or lunges 3

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