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



60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog


5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees


  • This triplet workout is all about building work capacity
  • With three simple bodyweight movements, you’ll be able to keep moving forward for all 5 rounds with no breaks
  • We expect this workout to take around 15 minutes to complete; roughly 1 minute per station


  • You’ll step back for these lunges and alternate legs each rep
  • There is no weight for this station – you’ll just use your bodyweight
  • The back knee should touch the ground in the bottom
  • Reach full extension at the top before switching legs
  • You’ll complete 15 reps on each leg per round


  • Set cones or mark two lines 10 meters (32ft.) apart for this station
  • Every time 1 point of your body touches behind this marker, count 1 rep
  • You’ll complete 20 shuttle runs or 200 meters total


  • A reverse burpee blends aspects of a sit-up and a burpee together into one movement
  • You’ll lay all the way back on the ground and use your momentum to transition to a standing position
  • At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down



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


  • Toes to Bar
  • Toes Raises
  • Weighted Sit-ups
  • Sit-ups (2x)


  • With simple movements that you’re likely not taking any breaks on, the question is how fast can you move through each round
  • Use the following approach to pace out your workout effectively:
  • Perform your first set as a controlled, but respectable speed
  • Look at the clock after your last reverse burpee and note the time
  • Let’s say, for example, that the clock reads 3:00
  • 3 minute rounds (or under) is now your goal for the remaining 4 rounds
  • You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
  • Set your target in round 1 and try to repeat it on rounds 2-5
  • These small checkpoints can help keep you on track by keeping you focused on the current round