tIMETABLE

Creating Healthier Humans

 

Our goal is to help you become the fittest, strongest and healthiest version of You possible. Through Functional group fitness classes designed to push you out of your comfort zones in a fun, friendly, community based environment.

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Learn how to move your body safely & correctly through our in-depth coaching.

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Workout of the Day

Featured
Friday
Friday

WORKOUT

3x Rounds 1min Stations:
Snatch
Box Jump
Overhead Sit Up
Wall Ball
Row
Rest

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Thursday
Thursday

STRENGTH

Ring Muscle Up
10min EMOM
1x Rep

WORKOUT

6x Rounds
6x Ring Dips
8x Deadlift
12/10Cal Air Bike

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Wednesday
Wednesday

STRENGTH

Back Squat
10x3
Starting at 55% increasing 5% each set to build to last set of 3@100%

WORKOUT

3x Sets of
6x Heavy KB Swings
3x Broad Jump for Distance
30sec Plank Hold
30sec Side Plank Left
30sec Side Plank Right

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Tuesday
Tuesday

STRENGTH

Snatch
+ Hang Snatch
5x(1+2)

WORKOUT

2,4,6,8,10
Strict HSPU
30x Double Unders

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Friday
Friday

STRENGTH

Power Snatch
+ Hang Power Snatch
+ OHS
5x1

WORKOUT

Lindsey Smiths Burpee Madness
Every minute complete the designated number of burpees:
Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute Four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees
Minute eight: 15 Burpees
Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

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Thursday
Thursday

STRENGTH

Bench Press
5,3,2,2,1,1,1

WORKOUT

5x Rouds for Time
1x Rope Climb
10x Wall Ball
20m Farmers Carry

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Wednesday
Wednesday

WORKOUT

In Pairs
35min AMRAP
1km Row or 2.5km Bike
20x Wall Walk Ups
100x Plate Ground to Overhead
50x Box Jump

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Tuesday
Tuesday

STRENGTH

Back Squat
4x3 @85%
3x3 @90%
3x3 @95%

WORKOUT

Not for Time
3x Rounds
10x Touch Downs each leg
10-15x GHD Sit Ups
1min Sit Up Circle

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Monday
Monday

STRENGTH

Power Clean & Jerk
20mins to find 1RM

WORKOUT

30,20,10
Dumbbelll Hang Clean & Jerk
Pull Ups

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Thursday
Thursday

STRENGTH

Back Squat
4x3 @80%
3x3 @85%
3x3 @90%

WORKOUT

30,20,10
DB Thrusters
90,60,30
Double Under

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