Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698



8 Minutes For Quality:
10 Frog Jumps Video
200 Meter Run
5 Inchworm to Push-ups

Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run


  • Rounds begin every 5 minutes in this simple bodyweight interval workout
  • You’ll complete the three stations for time and rest whatever time remains until the next round begins
  • Rounds begin on the 0-5-10-15-20
  • Record your time following the second 200 meter run
  • Your score is the slowest of the 5 rounds
  • We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest


  • These are standard burpees requiring chest to floor, a small clap overhead, and air under the feet
  • You can jump up or step up out of the burpee



  • 250 Meter Row or Ski
  • 500 Meter Bike Erg
  • 20/14 Calorie Schwinn Bike
  • 12/9 Calorie Assault or Echo Bike


  • See if you can make your final 3 rounds faster than your first 2 rounds
  • This approach will help you start at a strong pace, but one that you can improve upon as you go



Not for Time:
50 “Child Makers”

1 “Child Maker”
With a dumbbell in each hand:
1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift


  • Athletes choice on loading
  • If we have only a single dumbbell, complete a regular pushup, and the remainder as above
  • If we do not have any weights, complete:
    • 1 Pushup Plank
    • 1 Pushup
    • 1 Burpee