***Special Attention- Corona Virus Schedule Update

We will have regular morning classes today and the 5pm class, but after that we will be shutting down for the remainder of the week and next week. We will be renting out each member 1 light dB for warmups, 1 moderate/heavy dB or kB, 1 stretch band, and 1 jump rope while supplies last tomorrow. I will post 2 workouts each day on the members page, website, and our regular Facebook page- 1 that will utilize some or all of the equipment listed above and 1 with no equipment. In order to keep our community going strong I ask that you perform the workouts and post your times and any questions that you may have under the days workouts. Also, feel free to contact me directly via phone at 615-653-2866 with any other questions/comments you may have. I know this is not ideal but Ashley and I believe that this is the right thing to do for the most people right now. We love you all, we are praying for you and your families, and we will get thru this together!!!

Warmup: 500m Row, then- movement prep with Coach

Conditioning: For Time-

-1,000m Row, 100 Double Unders, 30 T2B

-750m Row, 75 Double Unders, 20 T2B

-500m Row, 50 Double Unders, 10 T2B

At Home Wod: For Time

-100 Lateral Hops (Use any object approx 6-12 inches tall)

-3 min Plank (Hold for as much of a 3 min chunk of time as possible, resting as minimally as possible, then move on after 3 total minutes)

-75 Lateral Hops

-2 min Plank Hold

-50 Lateral Hops

-1 min Plank Hold


-2 min lacrosse ball plantar fascia

-2 min barbell calf smash