functional fitness, crossfit, hyrox in louisville, ky

Functional Fitness

Get in the fittest shape of your life with our group functional fitness classes!

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All week

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1 Hour

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All levels

CONTACT US

MORE ABOUT THIS PROGRAM

Our 60min classes include a full warmup, Strength building section, followed by a conditioning finisher. Get stronger and fitter at the same time.

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You know you need to be stronger and you know you need to take care of your heart. Our style of training does both!

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Stay motivated by cultivating new friendships and accountability-buddies with our community

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Explore all of the amazing things your body can do by getting stronger & fitter than ever before

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Reap some amazing body composition & aesthetic improvements along the way 😉

Sample Week of Workouts

strength & Fitness Training Built for Your Success

Monday

Every 1:30 x 9

Hang Squat Clean + Split Jerk


Set 1-2: 3+1 @ 65% (ATK)

Sets 3-5: 2+1 @ 70% (BTK)

Sets 6-9: 1 Squat Clean and Jerk @ 75% (Floor)


-then:


3 Sets

- 18 BFB

- 15 G2O (95/65)

- 12 BFB

- 9 G2O

- 6 BFB

- Rest 2:00 -

Tuesday

EMOM 10:00

- 5 Back Squats @ 60%


-then:


- 25/20 Cal Echo

- 100 DU

- 50 Wallballs (20/14)

- 100 DU

- 1000m Run

- 100 DU

- 50 Wallballs

- 100 DU

- 25/20 Cal Echo

Wednesday

EMOM 12:00

Minute 1: 5 Strict Press @ 65%

Minute 2: :30 Max Strict Pullups


-then:


AMRAP 4:00

- 25/20 Cal Row

- 25 TTB

- Max 2-DB Bench (50/35)

- Rest 2:00, then:

AMRAP 4:00

- 25 2-DB Bench (50/35)

- 25/20 Cal Row

- Max TTB

- Rest 2:00, then:

AMRAP 4:00

-25 TTB

-25 2-DB Bench

-Max Cal Row

Thursday

3:00 On / 1:00 Off x 10

Odd Sets:

- 12/10 Cal Ski

- 100' SB Carry (100/80)

- Max Cal Ski

Even Sets:

- 12/10 Cal Echo Bike

- 20 AKBS (53/35)

- Max Cal Echo Bike

Friday

Every 4:00 for 4 Sets

- 6 Deadlifts @ 65%

- Rest :15 -

-12E SL Prone Banded Hamstring Curls

- Rest :15 -

- :24 DB RDL Hold


-then:


0 - 8

- 15 HSPU

- 30 1-DB Snatch (50/35)

- 15 HSPU

8 - 16

- 20 Kipping Pullups

- 30 1-DB S2O (50/35)

- 20 Kipping Pullups

Saturday

- P1 - 500m Ski / P2 - 1.1k Echo

- 50 2-DB Thruster (50/35)

- 25 C2B

- 50 2-DB Step Over

- P2 - 500m Ski / P1 - 1.1k Echo

- 40 2-DB Thruster

- 20 C2B

- 40 2-DB Step Over

- P1 - 500m Ski / P2 - 1.1k Echo

- 30 2-DB Thruster

- 15 C2B

- 30 2-DB Step Over

- P2 - 500m Ski / P1 - 1.1k Echo

Sunday

4 Sets

- 400m Run

- 24 Burpee Over Rower

- 32/26 Cal Row

- Rest 2:00

Monday

Every 1:30 x 9

Hang Squat Clean + Split Jerk


Set 1-2: 3+1 @ 65% (ATK)

Sets 3-5: 2+1 @ 70% (BTK)

Sets 6-9: 1 Squat Clean and Jerk @ 75% (Floor)


-then:


3 Sets

- 18 BFB

- 15 G2O (95/65)

- 12 BFB

- 9 G2O

- 6 BFB

- Rest 2:00 -

Tuesday

EMOM 10:00

- 5 Back Squats @ 60%


-then:


- 25/20 Cal Echo

- 100 DU

- 50 Wallballs (20/14)

- 100 DU

- 1000m Run

- 100 DU

- 50 Wallballs

- 100 DU

- 25/20 Cal Echo

CLASS SCHEDULE

GET IN TOUCH TODAY

Whether you're looking for a Louisville gym to call home or have questions about fitness, in general, we are here to answer them. Fill out the form and we'll get right back to you!

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