March 2020

Lactate Threshold Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: […]

Gymnastics Focus Zoom classes are at: 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here:

Metabolic Conditioning Zoom classes are at: 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here:

OlyNastics Zoom classes are at: 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) Also, don’t forget Barbell Betty’s Technique & Tabata at 6:30 pm with Chief Betty and Tess @tessitory !!! ALL women welcome of ALL skill levels.

Glycolytic Zoom classes are at: 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

Gymnastics Focus Zoom classes are at: 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here:

Hi everyone, We have added some additional time slots to the daily schedule of Zoom classes; we hope the added classes give you all a little flexibility in your daily schedule and time to join us and get a workout in with all the other dedicated Spiders! 7 AM (Open to the public!) 8:30 AM

Phosphogenic Saturday Schedule Change: Please go to Zen Planner to reserve your spot for either the 8:15 or 9:30am classes (for Saturdays). The WOD will be the same for both classes. We will be limiting classes to 15 athletes, so please be sure to reserve your spot. WOD Review then warm up all together: 60-sec

Glycolytic Saturday Schedule Change: Please go to Zen Planner to reserve your spot for either the 8:15 or 9:30 AM classes (for Saturdays). The WOD will be the same for both classes. We will be limiting classes to 15 athletes, so please be sure to reserve your spot. WOD Review then warm up all together:

Gymnastics Focus WOD Review then warm up all together: 3x: 1 indoor loop, 3 step to Spiderman, 3 push-up to down dogs, 1 pole duck walk *Duck walk: https://www.youtube.com/watch?v=wZ4e1YiDYfc SOD In 10 minutes complete 2-3 sets of: 10 Banded (light ankle band) straight arm raises (https://www.youtube.com/watch?v=IAkx9mQM_7I) 10 Slow hanging shrugs 5 Scaled BB levers (https://www.youtube.com/watch?v=qXYsX2I6FKk)