fast af classes

Our FAST AF classes focus on aerobic conditioning that offers a dynamic and engaging way for athletes to boost their cardiovascular fitness. These classes typically include a mix of body-weight or light weight exercises, designed to elevate the heart rate and improve stamina. Participants enjoy a structured 60 minute workout that incorporates warm-ups, peak intensity intervals, and cool-downs, making each session effective and rewarding. The supportive group environment encourages motivation and accountability, allowing individuals to push their limits while enjoying the camaraderie of fellow fitness enthusiasts. With options that cater to all fitness levels, these classes make aerobic conditioning accessible and enjoyable for everyone.

SAMPLE fast af WORKOUT

Warm-Up:

2-3 Sets, For Quality 

1:00 Cardio Choice 

5/5 World’s Greatest Stretch 

10/10 Single Leg Glute Bridge

5/5 Single Arm Ring Rows w/ Rotation

10 Alternating Step-Ups


Conditioning

“EMOM City”

20:00 EMOM (Every Minute On The Minute)

Min 1: 15/12 Calorie Row

Min 2: 150m Run 

Min 3: 15 Single Dumbbell Step-Overs 

Min 4: 8 Burpee Pull-Ups

-Rest 5:00-

15:00 EMOM

Min 1: 16/13 Calorie Row

Min 2: 200m Run 

Min 3: 8 Burpee Box Jump Overs 24/20’’ 

-Rest 5:00-

10:00 EMOM

Min 1: 18/15 Calorie Row

Min 2: 200m Run

Primary Objective: Finish each within the time frame

Secondary Objective: Complete each as fast as possible

Stimulus: Aerobic Capacity / Lactate Threshold

RPE: 9/10

Cool Down

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose