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*Happy Memorial Day! We will not be holding any Zoom classes today, but below is a workout that you can complete either for time, or just for fun.  It is a variation inspired by “Murph,” in honor of Micheal P. Murphy, and all of those that have given their lives in the service of our […]

“HOME WORKOUT” A. Four sets of: Deadlift/Hinge Variation x 6-12 reps Rest 60-90 seconds Upper Push Variation x 8-12 reps Rest 60-90 second *Hinging variations include: Deadlifts, Romanian Deadlifts, Good Mornings, Barbell Hip Thrusts, Power Cleans, Single Leg Deadlifts, etc. *Upper Push Variations include: Bench Press, Overhead Press, Push Press, Strict Handstand Push-ups, Floor Press, […]

*Live Class on ZOOM at Noon! Join through the link here *FYF Meet-ups at 7am and 9am! “HOME WORKOUT” Warm-up: 100m Warm-up Run 10 Goblet Good Mornings 50-ft of Samson Lunges 50-ft of Spiderman Crawl 30 Plank Shoulder Taps 50-ft of Butt Kicks 50-ft of High Knees 10 Goblet Squats Then…. A. Complete as many rounds and reps possible […]

“HOME WORKOUT” Recovery-Based Day Option 1: 30-40 Minute Walk or Hike Option 2: “RTW” 1 Minute Bear Crawl 1 Minute Jump Rope 1 Minute Samson Stretch Lunge 1 Minute Plank on Hands (FLR) 1 Minute Pigeon Rocks (30 seconds each side) 1 Minute Deep Breathing in Child’s Pose x 5-7 rounds @ easy effort Option […]

**Today’s Live Classes:** 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09 “HOME WORKOUT” Warm-up/activation work: Two sets of: 30 Seconds of Cyclical Work (Run, Row, Bike, Ski, Jump Rope) 30 Seconds of Inchworms w/shoulder taps on each rep 30 Seconds of Alternating Limb Arch-Ups 30 Seconds of Russian Baby Makers 30 Seconds of Down-Dog Toe Touches Rest 30 seconds Every 90 […]