Class offerings include in-person classes, online classes, and hybrid classes. Check it out in the schedule link π§ββοΈ π΄ββοΈ
Blog
Thursday 10.15.20
GROUP PREP
3 min cardio
1 Round:
–Line drills: high knees, butt kickers, toy soldiers, cradle stretch
–5 Roll Over V-Sit https://vimeo.com/189037857
–10ea Kneeling Thoracic Rotation https://vimeo.com/371395310
–20 Alt. Shoulder Taps w/ a:01sec pause at the top of each rep
–:20sec Side Plank Hold
1min each side: Banded Shoulder Distraction
1min single unders and double unders
STRENGTH
Bulgarian Split Squat (weight or no weight)
3×5 each side
Strict Toes to Bar (or Toes as high as possible, or sub toes to the rig)
3×5-10
Bent DB Delt Raise
3×10
WOD
βAnnie-are-you-OH-k?β
For time:
- 50 Double Unders
- 50 Sit-Ups
- 10 OH Walking Lunges (45 bumper plate/25 bumper plate)
- 40 Double-Unders
- 40 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 30 Double-Unders
- 30 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 20 Double-Unders
- 20 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 10 Double-Unders
- 10 Sit-Ups
- 10 OH Walking Lunges (45/25)
MOBILITY
Couch Stretch, Pigeon Pose
OPTIONAL POST WOD
4 Rounds:
25ft Handstand Walk/1min Handstand hold/1min Plank hold (accumulate) – 1 length of the rig
100ft Farmer’s Carry (choose your weight) – 4 lengths of the rig

Rally Week Schedule Changes!
Due to a lot of our instructors leaving town on vacation, and limited class sizes for Rally Week, we have cancelled some classes. Donβt worry! Weβll all be back next week π.
Cancelled:
8/12 Wednesday 8:30am Cycle w/ Rebecca
8/12 Wednesday 9:30am Restorative Yoga w/ Melissa
8/13 Thursday 8:30am Park Yoga w/ Nicole Douglas
8/13 Thursday 5:30pm Hybrid Vinyasa w/ Clarissa
8/14 Friday 9:30am Power Yoga w/ Nicole Olson
Schedule Changes for this week:
8/16 Sunday 9:30am Gentle Flow Yoga will be at Salem Park w/ Sara DeBeaumont!!
Rally – Class Cancellations
Reminder!! We have some class cancellations for Rally! No Power Yoga @ 9:30am tomorrow, Friday 8/7! Sorry for the inconvenience.. we have a lot of instructors getting the heck out of here this week. Make sure to check the Mindbody app for a few cancellations for Rally! We will be back in full force the week after π§ββοΈπ² ποΈββοΈ
Bootcamp Classes!
Bootcamp starts tomorrow at 5:45am at the college track. We will meet in the dirt parking lot the first day.
Tuesday 5.5.20
5:45am Virtual Cycle w/ @zzubet
NO Power Yoga at 8:30am tomorrow!
4:45pm Virtual Cycle w/ @rebecca_ped
5:30pm Virtual Vinyasa w/ Sara
We have made the hard decision to close on Tuesday after the last class. We will continue with a schedule of online classes. We will still book on Mindbody. We will release that schedule ASAP, with instructions.
We will allow equipment and prop rentals during this temporary closure, including:
Yoga props – mats, blocks, bolsters, straps – check out with instructor
Spin Bike checkouts to those with unlimited memberships first, then first come, first served. (Text Melissa at 605-645-2216 to reserve)
Kettlebells – check out with instructor
We will post our online schedule as soon as we can!! Thank you for your understanding!! Let us know if you have any questions.
No Hot Vinyasa tonight. Sorry for the inconvenience.
No Hot Yoga at Noon Today 3/13. Sorry for the inconvenience!