Whether you celebrate Hanukkah, Quanzika, Christmas or Festivus, we wish you a safe, joyous, Merry and Bright Holiday. Enjoy the time you share with loved ones, and may those we have loved and lost be commemorated in the peace and serenity of the season.

There will be no classes on Christmas day, but please come celebrate your health with me on Saturday 12/26 at 8:30 at Rudgear park. I will be running TRX provided the rain allows it.

And just in case you can’t make it out, there’s a DIY below.


:) Coach Michelle

Photos from class this week – way to make it happen rain or shine y’all! 


Merry & Bright DIY

Equipment: Timer, Mat, Weights, Jumprope, 2 lacrosse or tennis balls.

Part 1: Warm Up with dynamic movement OR do the band warm up and perform Couch Stretch for 60 seconds per side.

Part 2: Interval Training

20 seconds work & 5 seconds rest

Scorpions – Supermans – Bear Squats – Hi Plank Knee Tucks – Repeat all

Part 3: Perform 3 Rounds

12 Burpees

12 Walking Lunges with Curl

12 Bent Rows

12 Step Up with Weights & Hip Extension

12 Renegade Rows

12 Glute Bridge Hip Ext + Pullover

12 Glute Bridge Hold + Fly

12 Sumo HI Pulls

Part 4: Core Pump! Perform 3 rounds

12 Gecko Low Plank

12 Long Arm Crunches

12 Bicycle Pairs

12 Knees To Elbows

12 Mountain Climber Pairs

12 Low Side Plank Rows 6R/6L

12 Double Unders (mod 50 skips)

Part 5: Mobilize your soleus and VMO then static stretch your hips and obliques.