Wednesday 4/8/2020

  • Tell your friends about our 21 Day ‘Tone from Home’ Challenge!  The ladies in the LocoFam will see the ad on FB and the Gram, if you haven’t already. This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
  • Due to a security update within the Zoom app, all meetings now require a password. Luckily, we can embed the password into the link, so you can have one-click access without having to type in a password! THIS IS OUR NEW LINK:
  • A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!

WOD 04/08/2020

Zoom WOD (Live at Noon & 6pm) – recording will be posted by mid-afternoon.


Today we have an Every Minute on the Minute (EMOM) that alternates between movements, with two separate 8-minute chunks.

The Burpee/Bodybuilder + Box Jump section will require steady focus. Stay aware, stay alive! Take things slow, and make sure that you’re jumping/stepping up to something solid. Deadlifts should be done methodically- no rush, with a focus on activation and control. Your sets should take the entire 40 secs, so adjust your rep speed to make that happen. As an example, if you choose sets of 8, the reps should be done at about 5 seconds per rep — constant tension. On the Curl-to-Press, perform all of your reps on one side, then move down into a side plank on the same side, up to the 40 sec mark.

Weight- Use anything you can hold onto with both hands for the Deadlift. For the Curl-to-Press, use anything you can hold in one hand and curl smoothly. Start with a weight/pace that’s conservative so you can maintain consistency through all 8 minutes.


8 minutes (smooth)
8-12 Kang Squats, full range of motion
8-12 Bodybuilders, hold 1 sec in the bottom
8-12 Press, focus on activating


8 min EMOM, alt.
1.) 6-12
Burpee + Jump/Step-up to Object
2.) 8-15 Deadlifts
Should work 30-40 seconds, adjust your reps to make it tough

Rest 2:00

8 min EMOM, alt.
1) 8-12
Curl-to-Press (R) + Side Plank (R) up to 40 sec.
2) 8-12 Curl-to-Press (L) + Side Plank (L) up to 40 sec.


Heart Rate and Breathing (20-30 minutes)

Get your heart rate up to approximately 180-age (or lower), and hold for 20-30 minutes. What you choose is up to you, but consider a run/jog, bike, or hike. Get outside into the sun and fresh air! Your breathing should be steady, along with your HR. If you don’t have a HR monitor, go at a pace where you could still hold a short-sentenced conversation.

Demo Videos

Kang Squats:
DB Curl to Press:
Burpee Box Jumps:


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