Posted Sep 19 2016 by Ryan Savard
Programming Overview: Sept. 19-25Today marks the end of the back squat cycle and also a new capacity test that will be retested in 4-6 weeks. Look for a front squat cycle to begin next week along with a strict press cycle to start this Friday. We are also working on barbell cycling of power cleans and front squats. We are also ri[...]
Posted Sep 12 2016 by Ryan Savard
Programming Overview: Sep. 12 – 18“For efficiency”… what does this mean? You will typically see this above programmed accessory work. Speed should not be the focus here. Rather, your goal should be to move at the desired tempo/range or motion/ weight without compromising the movement. Rest is usually not prescribe[...]
Posted Sep 06 2016 by Ryan Savard
Programming Overview: Sep. 5 – 11Rubes at his Prep Course in April 2015. He doesn’t early arm bend anymore. Caffeine… a tool or a crutch? Find out the pros and cons in this awesome little article by Dr. Ben House. Before you ask.. Yes our side door got busted out over the weekend. Nothing was taken. It was a drunk guy w[...]
Posted Aug 29 2016 by Ryan Savard
Programming Overview: Aug. 29 – Sep. 3Dave likes to party. A big thank you goes out to everyone who helped us celebrate our 5th birthday this past Saturday. We sweated, ate 120 tacos, killed a keg, and all in all had great time! As a gym owner, these are the best moments to be a part of. Seeing a community 5 years in the making come tog[...]
Posted Aug 22 2016 by Ryan Savard
Programming Overview: Aug. 22-28Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will ge[...]
Posted Aug 22 2016 by Ryan Savard
The 300 Challenge (Details & Sign Up Link)Many of you know the 300 Challenge but for those of you taking it on for the first time here is the rundown… For time with a 20 minute cap: 25 Pull-Ups (scale with bands/ring rows) 50 Deadlifts (135/95, 115/75, 95/65) 50 Push-Ups (scale with knee/box) 50 Box Jumps (24/20, 20/16, step-ups) 50 [...]
Posted Aug 15 2016 by Ryan Savard
Programming Overview: Aug. 15-20We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand. Progression 1 Progression 2 Progression 3 Progression 4 If you haven’t already done so, mark your calen[...]
Posted Aug 09 2016 by Ryan Savard
August Athlete Of The Month: Nicole HayAfter Nicole H. completed the Prep Course she came into class day one a mission to get a little bit better every time she stepped foot into the gym. She has goals and she puts in the work. Nicole understands that fitness is a process. She takes everything a coach says to heart and won’t settle un[...]