RSVP here:
POP UPS!
Sunday, Jan 12th @ 9:30 am Play Day (free!) Playground
Adventure Camp
C L A S S I C. (55 min)
All your daily essentials — such as core, abs, active flexibility, and posture maintenance — so you can play everyday pain free. Added bonus of fabulous abs!
Low & No impact options.
All levels.
Adventure X (45 min)
45 minutes of HIIT, cardio, and crazy core. This full body workout will get you hyped for the day.
Strength n HIIT (55 min)
This class IS A MUST for those who have max strength goals such as gymnastics, calisthenics, Powerlifting, Crossfit, or simply longevity of their joints. In this 55 minute FLOW based class, we alternate between HIIT/cardio intervals to cultivate HEAT and enter a FLOW STATE, followed by mixed circuits of strength, mobility, and bands. Designed to improve kinetic chain function, muscle tone, and maintain joint health, be prepared for some MAJOR endurance strength.
Low & No impact options.
All levels.
Shuffle X (25 min)
Sweat packed heated shuffle dance workout combined with breaks for floor flow. You will learn all the basic moves and above all else — have SO much fun.
Not low impact.
All levels.
Playtime
UPPER BAWDYYYY
Location: Clark Kerr track
Less truly is more. In this epic circuit, you will build your ENDURANCE and HYPERTROPHY of upper body, core, hip, & entire horizontal pushing/pulling kinetic chain. We do a shit ton of reps of only 4 things: pistols, pushups, rows, band work. Proper warmup and cool down always included.
Target strength: chest, back, & horizontal pulling/pushing. Secondary: glute/hip stability strength
All levels.
Play Day
Location: the playground
Mixed Circuits of PURE FUN. Hard core PLAY. Circuit training pyramid style that integrates a warm up / cool down, dynamic flexibility, core activation, joint stability strength and straight up CALISTHENICS.
Target strength: lower abs & vertical pulling/pushing.
Intermediate.
Playbook mini series
by reservation
Similar to the “on ramp” of CrossFit, Playtime membership [3+ months] comes with 4 mini training sessions in which you learn the MOST IMPORTANT movement patterns, postures, and foundations of ALL TRAINING. In these sessions you get direct & immediate feedback on form, drills on movement patterns you need to learn, and a chance to dive deeper into issues, challenges, and pain/injury prevention. Together we get your form ON POINT.
Custom level.
Play n Flex
Location: the playground
Active recovery day. Well balanced circuits of core strength, active flexibility, and high repetitions of band & posture work. Get a taste of Adventure Camp outdoors!
Target strength: abs, posture & lateral/rotation.
Intermediate.
Muscle Up Club
By Invite [playground]
In this 6 week series we systematically build the vertical mobility, stability, grip strength, core conditioning, endurance strength, and neuromuscular coordination needed to level up your pulling game, whether to improve your form and endurance for overhead pulling, or begin the process of getting your first muscle up. Most importantly this program is designed to improve joint health, posture, and the longevity of your body and mind by moving how nature intended us to.
Target strength: abs, back, grip strength, & vertical pulling/pushing.
Advanced.
Independent Training
On Demand
If you truly want to LEVEL UP your strength, conditioning, and IDENTITY, I will give you an individualized program to follow weekly. This is what sets Boss Bitch Training aside from other programs & traditional gyms. I actually give you CUSTOM attention and FEEDBACK. And YOU are the one who steps up to the challenge. Comes FREE with a 6+ mo membership OR $500 flat rate.
Custom level.
