Workout of the Day September 4, 2025
Thursday September 4, 2025 Back Squat12 x 2 OTmin.-Increase from last week or 60-65%-Week 3 of 3 Back Rack Bulgarian Split Squat8-8-8-8/side Single Leg Roller Hamstring Bridge2 x 20-45 sec/side Copenhagen Plank2 x 30-60 sec/side 3 Sets:1:00 Elbow Plank + slowly raise one leg at a time (alternating)1:00 Rest-Feet on foam roller Photo of the […]
Workout of the Day September 3, 2025
Wednesday September 3, 2025 10 Sets OTmin.In 1:00, complete:X Burpees to 6″ targetMax Calorie Echo Bike in remaining time1:00 Rest Score = total calories completedReset Bike Monitor every round Photo of the Day X = Avg. Burpee Number from last Wednesday’s Bike + Burpee couplet. Example: If you completed 70 total burpees last week, your […]
Workout of the Day September 2, 2025
Tuesday September 2, 2025 Specialty Bar Bench Press6 x 8 OT2:15-Use 60-65% 1RM Bench Press (slightly lower if using a bow or bow mult-bar)-Week 3 of 3 Strict Pull-ups8-8-8-8-Add weight or partner spot if necessary DB Flat Bench Row8-8-8-8 DB Rollbacks25-20-15 4 sets::20 Bottom Half Straight Leg Sit-ups:10 Rest:20 Plank Jacks:20 Rest Photo of the […]
Workout of the Day September 1, 2025
Monday September 1, 2025 For Time:400m Lunge1600m Run -Partition work any way in any order. Option A400m Lunge1600m Run Option B2 rounds:200m Lunge800m Run Option C4 rounds100m Lunge400m Run Option D1600m Run400m Lunge Photo of the Day Gym is closed on Labor Day. This workout can be done at a track or field anywhere you’d […]
Workout of the Day August 30, 2025
Saturday August 30, 2025 15:00 Partner AMRAP15 Hand Release Bench Push-ups15 V-ups15/12 Calorie Row -Alternate movements with your partner. At the 15-minute mark, complete:800m Sandbag or D-ball Carry Photo of the Day Making fitness fun with friends!
Workout of the Day August 29, 2025
Friday August 29, 2025 12:00 AMRAP4 Bar Muscle-ups12 Wall Balls36 Double-unders Photo of the Day 5am class pushed their limit on the echo bike!
Workout of the Day August 28, 2025
Thursday August 28, 2025 Back Squat9 x 3 OTmin.-Increase from last week or 60-65%-Week 2 of 3 Good Morning8-8-8-8 Glute Ham Raise4 x 10 DB Bulgarian Split Squats8-8-8/side 3 Sets::30 GHD Backpaddle Photo of the Day Teen Sport Performance Class start September 3rd!
Workout of the Day August 27, 2025
Wednesday August 27, 2025 10 Sets OT2min.In 1:00, complete:10/8 Calorie Echo BikeMax Burpees to 6″ touch in remaining time1:00 Rest Score = total burpees completed-Reset Bike monitor every set Photo of the Day Mom fitness!
Workout of the Day August 26, 2025
Tuesday August 26, 2025 Specialty Bar Bench Press6 x 10 OT2:15-Increase from last week or 60-65%-Week 2 of 3 Strict Pull-ups8-8-8-8-Add weight or partner spot if necessary Plate Front Raise15-15-15 Incline Pass Throughs15-15-15-15 3 Sets OTmin.:30 Hollow Body Band Pressdown Photo of the Day Little kids keeping up with the big ones!
Workout of the Day August 25, 2025
Monday August 25, 2025 3 Rounds for time:600m Run21 Deadlifts (185/125)15 Toes to Bar Photo of the Day CFV Hood to Coast team crushed many miles in the heat!