Announcements, Gym Blog, Workout of the Day

Gym Updates

We wanted to give you an update on the current plans for re-opening. The health and safety of our staff and members will always be our top priority. As you know, gyms will have the option to open as soon as May 18th. While we are just as eager as you are to get back to it, we are erring on the side of caution and plan to reopen on June 1. This should give us adequate time to see the response of other businesses opening and allow us to be prepared in response and plan accordingly.

In the meantime, we are working hard to get the gym stocked with an ample supply of professional grade cleaning supplies and hand sanitizer. We have hired a company that will come in after we receive all of our equipment back (more info on that coming soon) to spray down the entire gym to ensure it’s completely disinfected and ready to go for the relaunch. We are also finalizing our policies and plans to ensure that classes are safe and still fun!

Our plan is to open the gym back up in phases. We will start off with limited class sizes and hours. Once we see a positive response to Phase 1, we will then move to Phase 2 and so on. Our approach is going to be extremely cautious as we’d rather start out overly conservative and ramp up rather than too relaxed and then have to try and enforce stricter guidelines in response to new government policy or someone getting sick. Class size and times will be adjusted as needed.

We are appreciative of your continued support and will continue with virtual classes even once we open to accommodate those that aren’t quite ready to come back.

We will also continue to monitor the recommendations of the CDC and what’s happening locally. We ask that you be patient with us as this is a continuously changing situation and we are learning along the way! Class settings may look different for a while but we will still have fun, get in a good workout and get a little social interaction finally!

Please stay tuned for further communication and be sure to check for email correspondence frequently.

As always, please don’t hesitate to reach out with any questions you may have. We appreciate our amazing community and can’t wait to see you soon!

-Brandon & Shelly

Announcements, Gym Blog, Workout of the Day

Allen H

Everyone this is Allen, Allen this is everyone!

Many of our members know who Allen Haley is. He is probably one of the most genuinely nice people you’ll ever meet. Allen started with us a almost 3 years ago (August 21, 2017 according to him…how has it already been close to 3 years!?!?!) and could barely squat to a box that wasn’t much below him. He’s since made huge strides in both his fitness and his mindset to keep himself healthy. Way to go Allen!

While he’s been working hard these past couple months, he’s another that probably thinks we haven’t been paying attention during quarantine but check this out:

• He’s attended almost every (if not every) 6pm Zoom class that we’ve had.
• He’s done this while still continuing to work full time for his job managing busy and hectic days!
• He’s made huge strides on his bodyweight movements (yes, we can tell Allen!)
• His conditioning has improved while working hard at home.
• and he’s just awesome in general.

If anyone needs someone to look up to, it’s him. Way to be a model of what taking this stuff mostly serious really looks like!

PS, he’s also known for his killer daily meme posts, like these 2 that he put up recently:

 

Gym Blog, Workout of the Day

Cassie M

Say hello to Cassie Mistretta!


She thinks we haven’t been paying attention during quarantine, but we have! This awesome lady has done some serious at home work over the past few weeks.

Some notables:
• Gaining strength and ability on STRICH HANDSTAND PUSHUPS
• Hitting a new Power Clean PR!
• Hitting a bench press PR
• Silently finishing our BINGO card (there was a lot of stuff on there!)

It’s been really cool to see your progression over the years Cassie! You are truly an inspiration to ladies in and out of the gym.

Keep up the good work!

Workout of the Day

Wednesday 3.18.20

Wednesday 3.18.20

A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold

Workout of the Day

Tuesday 3.17.20

Tuesday 3.17.20

A. Warmup:
5:00 Double Under Practice
DROM
Clean Warmup

B. 5 rounds of:
5 Hang Squat Cleans, add weight each set
Rest 1:00
50 Double Unders, 100 Singles, or 30 lateral hops over the bar
Rest 2:00

C. Accessory/Cooldown:
3 x 10 Bulgarian Split Squats -or- split squats
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
200 Bicycle Crunches

Workout of the Day

Monday 3.16.20

Monday 3.16.20

A. Warmup:
3:00 Bar Hang
DROM
3 sets of:
15 Banded Pull Aparts
10 One arm unilateral kneeling DB Press
5 One arm DB Bent Rows, ea.

B. Strict Press, 1RM

C. For time:
10 to 1 Single Alternating DB Snatch
1 to 10 Burpees over the KB

D. Cooldown:
3 x 10 Front Raises
2 x 1:00 Banded Shoulder Dist., ea.

CORE HOMEWORK:
:20 on / :10 off x 8
Glute Bridges

Burn: (9:30am)
DROM
For Time:
50 Burpees
50 V-Ups
50 Air Squats
50 Situps
50 “B-Boys”
50 Flutter Kicks

Finisher:
:20 on / :10 off x 8
Glute Bridges

Workout of the Day

Saturday 3.14.20

Saturday 3.14.20

Teams of 2:
AMRAP in 20:00
Partner A:
Calorie Row
Partner B:
4 Devil’s Press
6 DB Box Step Overs
8 DB Reverse Lunges

CORE HOMEWORK:
:20 on / :10 off x 8
Flutter Kicks

Workout of the Day

Friday 3.13.20

Friday 3.13.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 1RM

C. 800m Run T.T.

Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x :30 Static GHD Hold

Burn (9:30am)
DROM
:30 on / :30 off x 10 Assault Bike Calories
Into,
4 rounds of:
30 Walking Lunges
20 Pushups
10 Pullups or Ring Rows

Finisher:
5 x :30 Static GHD Hold

Workout of the Day

Thursday 3.12.20

Thursday 3.12.20

A. Warmup:
2 x 1:00 Bag Pack Stretch
DROM

B. Super Set:
Bench Press 10-10-10-10-10
Pendlay Row 5-5-5-5-5
*Add weight each bench set, keep the Pendlay row at the same weight

C. For time:
30/21 Assault Cals
30 Burpees

D. Cooldown:
3 sets of:
10 Front Raise, 10 Lateral Raise, 10 Reverse Fly

CORE HOMEWORK:
5 x 10 Barbell Rollouts

Workout of the Day

Wednesday 3.11.20

Wednesday 3.11.20

A. Warmup:
DROM
3 sets of:
:30 Bar Hang
15 Barbell Bent Rows
10 Barbell Thrusters

B. 3 rounds of:
In 2:00 complete:
15 Push Press
In 5:00 Complete:
400m Run
21 KB Swings
12 Pullups

C. Cooldown:
50 Banded Pull Aparts
50 Archer Pulls

CORE HOMEWORK:
3 x :30 One Arm Planks, ea.
-Rest as needed between sets

Burn: (9:30a)
OTM for 20:00
E: 15 SDHP / 15 Box Jumps
O: 15 Wall Balls
*Alternate rounds between SDHP and Box Jumps

Finisher:
3 x :30 One arm Planks, ea,
-rest as needed between sets