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  • Search
  • Home
  • Meet The Owners
  • Services
    • Personal Training
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    • Nutrition Counseling
  • Schedule
  • WODs
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Friday’s WOD is all about the number 23 → complete as many reps as possible in 23 minutes: 23 air squats 23 push-ups 23 kettlebell swings 23 jumping lunges 23 sit-ups 23 box jumps Today’s superfood is cauliflower which is high in fiber, contains vitamins C, K, B6, and many […]

WOD

#60 – 5/15

  • cauliflower
  • classes
  • outdoor
  • tshirt
  • wod
by Ashley Martin
Published May 15, 2020
Updated May 21, 2020

Thursday’s WOD is a lower body focus. 20 burpees 30 jumping jacks 25 squats 20 lunges 20 high knees 20 side lunges – left 20 side lunges – right 15 single leg calf raises – left 15 single leg calf raises – right 30 alternating jumping lunges Repeat 3-5 times […]

WOD

#59 – 5/14

  • body
  • classes
  • lentils
  • lower
  • wod
by Ashley Martin
Published May 13, 2020
Updated May 15, 2020

Wednesday has both outdoor classes (if the weather allows) and virtual classes on the schedule, so there’s no reason to miss a hump day! Here’s your WOD if you don’t want to venture out:Perform 5 – 30 second rounds of each body-weight superset with as little rest as possible. Bear […]

WOD

#58 – 5/12

  • berries
  • classes
  • outdoor
  • virtual
  • wod
by Ashley Martin
Published May 12, 2020
Updated May 13, 2020

Tuesday is a great day to sweat! Here’s today’s WOD, affectionately called the “Sweat Generator” borrowed from Darbee. Your choice of 3 sets, 5 sets or 7 sets with up to a 2 minute rest in between: 20 high knees 20 thigh jumps 20 high knees 20 march steps or […]

WOD

#57 – 5/12

  • classes
  • outdoor
  • sardines
  • tshirt
  • virtual
  • wod
by Ashley Martin
Published May 11, 2020
Updated May 12, 2020

Kick Monday off right with a WOD that’s sure to make you sweat! Set A:  5 rounds10x Plyo Push Ups10x Box Jumps10x 1-Arm Kettlebell Swings Each Side50 Yard Sprint Set B:10 → 1 inverted ladder – Lateral Shuffle to Burpee1 → 10 ladder – KB Swings Monday’s underrated super food […]

WOD

#56 – 5/11

  • classes
  • cycling
  • food
  • outdoor
  • pop-up
  • psyllium husk
  • sets
  • super
  • wod
by Ashley Martin
Published May 10, 2020
Updated May 11, 2020

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    Quincy IL 62305

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