We are adding a few more options to our Zoom Live Streaming repertoire! Check out the new options below. Please note that all links provided for ongoing classes are reoccurring, meaning you can use the link every time you want to participate in class. You will be able to access all of these links in the dropdown menu labeled “Online Trailing” from this website. Btw, if you are having ANY trouble with Zoom, reach out to your coach and we will gladly walk you through the process.

  • We are adding a “Chill” class on Monday, Wednesday, and Friday at 8:30pm. It is a 30minute down-regulation class that will guide you in breath, or meditation, or gentle, relaxing yoga — or all of above to hopefully give your minds and bodies a break, if just for that short time. TONIGHT (Thursday, March 26th), Matt will coach a special intro to this “Chill” class at 8:30pm. This regular class will start officially next week. Here is the LINK to tonight’s class.

        Here are the Zoom Links to the “Chill” classes going forward, starting Monday, March 30th:

Monday “Chill” at 8:30pm with Diz
Wednesday “Chill” at 8:30 with Matt
Friday “Chill” at 8:30pm with Shirley

  • Diz is adding her 8am GPP Class & 9am Women’s GPP Class on Tuesdays & Thursdays on Zoom! Here are the links:

8am GPP Classes, Tuesday & Thursday
9am Women’s GPP Classes, Tuesday & Thursday

  • Shirley will coach the 7am Classes Monday-Friday. On Monday, Wednesday, and Friday, the 7am classes will be GPP classes, and Tuesday & Thursday’s 7am classes will be yoga! Here are the links:

7am MWF GPP Classes
7am TuTh Yoga Flow Classes

  • And the 12noon Class — our original Zoom class — is going strong MONDAY THRU SATURDAY. That link is in the right margin!

Keep coming to the Zoom classes. They are really fun, and it’s so nice to see you guys talking and moving in real time.

We really miss you all.

Friday’s Workout:

“The Chief”
CrossFit Benchmark/Tribute WOD
No Equipment WOD
3 Burpee Tuck Jumps
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

Weighted Version:
3 Power Cleans
6 Push Ups
9 Air Squats
– 1 Minute Rest –
*Repeat 5 Times*

*If you only have one DB or KB, alternate between your L/R side each round/AMRAP.

Here’s video instruction for the above workout if you can’t make a Zoom class:

March 27 Workout of the Day from Oak Park Los Angeles on Vimeo.


Life or Economy? Does it have to be one or the other?

The fear is real. Fear of getting sick and overcrowded hospitals that won’t be able to take care of us if it is necessary. The fear of receiving information that a loved one is sick and worst case scenario –  leave us for the angels.. 


On the other hand,  every day there is the reminder that our society is closed down. I spoke to a good friend of mine in Norway and she told me that the government have imposed strict rules for every citizen. You are not allowed to leave your residential area, which means you cannot even travel or drive to your summer home or winter cabin, even if it is located in the same state.  Police and military will stop anyone trying to get across the border. No-one comes in, no-one gets out. The freedom of movement we took for granted is gone. And we don’t even know if this is the right way to control the pandemic. 


Then we have strong voices arguing that the economy must be saved. I am not saying that those opinions are not true. That we need to weigh sickness/death vs. the greater global economy. But I am questioning – does it have to be one or the other? Economy or lives? I don’t know, but what I do know is that we have taken it all for granted. Our health, economy, globalisation and freedom of movement.  


Health is more important than ever. The resilient and healthy will stand after this pandemic. the sick will die. We still have the freedom to move – even though only in our backyard or living room. Please do that folks. Move your body. Get your heart rate up. Do your breath work for recovery. Get resilient. We have a choice to stand up for our health so we can go to work when it is time and to help the sick that is in need. 


Daily Oak Park Classes Today:

Join Zoom Class – 7AM

 Join Zoom Class – 12PM

Join Zoom Chill Out Class – 8.30PM

We’re posting the Zoom Whiteboard’s in the right margin consistently again. Please check out. But here’s today’s … 

Thursday’s Workout and Demo. 

“Bodyweight Tabata Fight Gone Bad”
Five Tabatas in 20 minutes

Jumping Lunges
Jumping Squats
Hand Release Push Ups
Jumping Jacks

*Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Thruster intervals before moving on to the Jumping lunges, etc. Complete a total of 40 intervals in 20 minutes.


March 26 Workout of The Day Demo from Oak Park Los Angeles on Vimeo.



I checked in to Coach Shirley’s 7:00AM class yesterday – and did 7mins of Burpees with some awesome folks – how about you?  Hope to connect with you at 7:00Am or Noon tomorrow!

Daily Oak Park Classes This Week:


Join Zoom Meeting – 12PM

Also, check out the Upcoming Events to the Right of this page.  Coaches Shirley and Diz are creating an archive of following at home awesomeness! 


“Blackjack” For Time:

20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups …continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed. Soft Cap:


“Bodyweight Tabata Fight Gone Bad”
Five Tabatas in 20 minutes

Jumping Lunges
Jumping Squats
Hand Release Push Ups
Jumping Jacks

*Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Thruster intervals before moving on to the Jumping lunges, etc. Complete a total of 40 intervals in 20 minutes.

With this downtime, I invite you to try one of the following:

  1. Journal daily 
  2. Clean/tidy your house
  3. Go for a walk
  4. Read 10 pages daily

Hopefully you’re doing #5 and one of the others. It’s great to be able to connect with you guys in these strange times. 

Starting 3/24, we will be adding a LIVE 7AM class to the mix! Please see the links below to join in on the fun! 


 Join Zoom Meeting – 12PM


Here’s the whiteboard photo from today! 

Physical Practice

Tuesday **We will be recording your hours of sleep – get some!!**



Here’s a yoga video from Coach Diz that will help with your quality of sleep. If you need something to help put you at ease, I’d highly recommend checking this video out. 


Today’s Classes:

7am Yoga with Shirley


Meeting ID: 574 971 8182

Noon Zoom Class

Join Zoom Meeting

Meeting ID: 170 481 125
Password: 051220

**We will be recording your hours of sleep – get some!!**

12 Single Leg Deadlifts (6R + 6L)
9 Tuck Jumps
6 Diamond Push Ups

DB Variation
12 Deadlifts
9 Hang Power Cleans
6 Push Press

KB Variation
12 Deadlifts
9 Hang Power Cleans
6 Push Press

*If you only have one DB or KB, alternate between your L/R side each round.



First of all, I saw these monks on my run today, and I consider it a hopeful sign.

Do you see fitness people or your gym mates on Instagram doing home workouts and think, “Good for effing them,” and slump back to the couch?

Are you having a hard time getting moving consistently? I get it. Or when you start to workout, you think: Why does the 16kg kettle bell feel many kilos heavier at home than at the gym? (It really does.) Or does your run sometimes feel like total trash from beginning to end? Today the last mile of my run felt like doo-doo even though the last few runs had felt good. Ug.

How many times have you done a mental toughness workout at the gym? The ones that are a grind and seem to last forever? I’ve done a lot, and many of these at-home workouts and runs — or just finding the motivation to actually do a workout — have felt like I’m in the middle of an AMRAP 45 of burpees, hill sprints, and thrusters and heavy dumbbell squat cleans. Oh and wall walks. 

Listen, of course you’re going to feel like shit during these workouts. Of course, you’re going to feel paralyzed at times. These times are so stressful and heavy and uncertain. It’s enough to send us into the dark abyss sometimes.

But, you guys, keep pushing through, if you can. When whatever you’re doing feels hard, slow down, take a box breath, and take one step at a time. It’s the same coaching we give for an in-gym mental toughness workout. I used to tell athletes in my class all the time, if you’re suffering, probably others around you are, too. And one way to help yourself through a tough time is to encourage and connect with others. This is true more than ever. It works for workouts, too.

We won’t have a live stream tomorrow , but Jamie came up with this fun, home workout on THIS VIDEO

Also, here is a 23 minute gentle, yoga flow video I put together. I had to do a voiceover for the video, which is kiiiiinda funny, but it’s the best way to hear. Listen, we’re not professional videographers — yet — so bare with us as we keep trying our best to get you our content. 



Shirley Brown is inviting you to a scheduled Zoom Live Yoga! 

Click the link below to join in 


Meeting ID: 574 971 8182

Love you guys.

As we head into the weekend, the coaches are hard at work to push additional video content to the site. We will have a live Zoom call at noon tomorrow where you can join in and do the workout with our community. Additionally, we are archiving the live workouts and providing yoga and breathwork videos here. I would love to have more of you guys join us for the live workouts and I believe we will soon be rolling out live Zoom classes in the mornings and potentially evenings as well (will update you when I know more). In the meantime, if you would like to check out a kettlebell or a pair of dumbbells from the gym so that you can participate in weighted workouts at home, please contact your primary coach as soon as possible.



Mental Toughness

For time:


Thrusters (DBs, KB, broomstick, or your neighbor’s cat – you choose!)




Get yourself outside!


I kinda freaked out yesterday. Can anybody relate? I imagine so.

Mina is home from school and it’s starting to sink in that she will not see her friends or her boyfriend for a while. College is canceled. She feels stuck and sad and frustrated. Her school is one that’s had a disaster every year; catastrophic fires seriously threatened to burn down the campus for two of those years. The air quality alone reeked havoc on her spirt and lungs for months and months. My college girl can’t catch a break. 

Julio is worried. Yesterday more so than usual. We are a house of two coaches and the uncertainty gets to him intensely. He’ll say, “We’ll be living out of a cardboard box soon,” and the like. And I know that’s not helpful, but he’s doing his best so send him some light and love. 

So yesterday, managing their lows took a toll on me. I felt alone and worried and sad. I’m the Caretaker of Everybody! I’m the Rock Mami — a roll I love usually, but this also means I don’t often give myself permission to acknowledge my own lows. But yesterday’s freakout came with or without my acknowledgement. It just descended on me like a metal net. 

Then I went for a run. I ran the 5k Franklin Hill Double Loop in the gorgeous crisp air of the late afternoon when the shadows lengthen and the light shifts to a permeating peach hue. My freakout subsided. 

I promise you, all three of us have felt better after we: took a walk, took a run, rode a bike, did some bodyweight movements.  It’s like the weight of the world and the bleakness of not being able to see what’s in front of us dissipates with a rising heart rate, with the churning of our bodies’ energy. Going outside in the freshest air I’ve ever experienced in L.A. has helped 100%. 

I can only encourage you from a deeply personal experience to keep moving. Keep walking and running — moving in any way if, you’re well enough. Keep connecting with your friends, loved ones, nature, us. It’s the only way I see through it right now. And just know that the freakouts will come and they will go. Just like any difficult interval.

Love you, family. Let us know if you need anything.

Remember: There is a  LIVE STREAM class every day at 12 Noon! We are stitching to ZOOM Live. Use THIS LINK.

This Vimeo LINK will be for archived workouts that you can access at any time.

Friday’s Workout

Here’s the LINK to the video introducing this workout.

KB or DB Version:
A) Front Squat 5×2 @ 33×3 – You choose the load!
8 Chest-to-Bar Pull-ups
10 Candlestick Roll to Pistol (alt)
12 Parallete Push-ups — immediately into —
Distance on the AB (in teams of 3) ________________________________________
At Home Workout:
40 Squats
30 Push Ups
20 Hollow Rocks
– 1 Minute Rest –
Please share your times with us! Love you all!


So much to say about the last few days – social distancing, glitches with the 12pm live feed, the deep love and connection I feel for and from my fellow coaches. So much to say, but not the energy to put sufficient effort into writing to do my thoughts and feelings justice. I am tired. And I was reminded by Shirley today that “the better recovered you are, the more productive.” And with her words in mind, I am going to cut it off here and just say this:

  • We are continuing to improve the daily 12pm live feed (go here to watch)
  • I sincerely appreciate each and every one of you
  • The messages of support and the constructive feedback I have received this week are so appreciated
  • There will be breathing sessions uploaded tomorrow
  • If you need something from this coaching team, please just ask





800m Run (2x around the block)

100m Heavy Object Carry (Find a HEAVY object to bear hug and carry!)

15 V-Ups or 30 Sit-ups




     Front Squat 5×2 @ 33×3 – You choose the load!


     Air Squat 5×5 @ 55×1

B) AMRAP 10:

     8 Pull Ups or some type of horizontal pull (Be creative!)

     10 Candlestick Roll to Pistol (alt)

     12 Elevated Push Ups

—immediately into —

     RUN As Many Meters As Possible for 4 Minutes