Week of August 26th

Week’s Strength Work: Open Platform format for all classes, by end of week please have found your training maxes for: Squat, Bench Press, Overhead Press, and Deadlift. 1) Folks who have been here less than 3 months–5 sets of 5 at working weight 2) Training...

Week of August 19th

Monday, Aug 19: 20.20, Prehab 3 of 5 Split Sqt, Lunge to 45 degree, Band Walk, Fire Hydrants, Glute Bridge Strength–Squat 50 in 20 (rolling clock for 35 min, last week on this progression so make it sting) Conditioning–6 rounds tabata pushups, 3 min...

Week of August 12

We’re going to try getting the week’s work up in advance and see if that makes things easier/better/more convenient for folks who are planning out their week, or traveling, or just would love this information in advance.  As always, would love your...

Welcome to the world, Lilah Rose!

Congratulations to our dear friends Arnaz and Mike on the birth  of their beautiful daughter Lilah Rose.  We’ll share a pic later on. Warmup: 20/20 Prehab: Choose 3 of the following 5 and perform for 3 sets of 10 Glute Bridges Fire Hydrants Goat Bag Swings...

How Much Ya Bench?

Warmup: 20/20 Prehab: Shoulder & Back Choose 3 of 5 for 3×10 *DB Rows *Band pullaparts *Face Pulls *DB Laterals *Plate Raises Work: 1*2*3–Rotate between: Bench Press (work to med-heavy eight, med-heavy five,  med-heavy triple respectively) DB Complex...