*** Beginning Friday March 13, we will begin programming workouts to minimize the sharing of equipment. We have installed a Germ-X dispenser, increased cleaning frequency, and will continue to do all we can to increase airflow and ventilation.

We have several great workouts you can do at home and will begin designing more with videos on our YouTube channel. We are outlining other contingency plans that we will implement if necessary and promise to do all we can to provide you with the quality workouts you deserve, without risk to you and your loved ones. ***

Warm up 5 Minutes:

Spinal Flow

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists

Option 1 > 3 Months:

EMOM for 20 Minutes Complete:

5 Burpees

5 DB Thrusters 20/25 each

Option 2 < 3 Months:

EMOM for 20 Minutes Complete:

3-4 Burpees

3-4 DB Thrusters 15/20 each

Option 3 < 1 Month:

EMOM for 10 Minutes Complete:

2 Burpees

2 DB Thrusters 8/10 each

Cool Down:

Child's Pose

Low Back and Piriformis Stretch

QL Stretch

Post Thoughts and Rounds to Comments

Happy birthday to this amazing guy! He’s such a great example of strength, humility, friendship, loyalty, hard work, kindness, humor, and sacrifice. He fixes floors, he hauls equipment, he makes us all laugh during class, and leads by example. Happy Birthday Greg!

108 views2 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo