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Workout Of The Day
Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
WARM UP – MOBILITY
Hip circles, rotations, lunge stretch, kossack stretch etc.
16-20 Bird dogs / Dead bugs
10-15 Glute bridges
20 Banded glute steps w/ red band
10 Wide stance air squats
Tech/practice Box squat
Every 3 min x 5 sets:
5, 5, 3, 3, 3 Box back squat @31X1
– Start at ~60-65% back squat and build each set to a heavy set of 3.
– Should finish a little heavier than the box squat x 4 two weeks ago (measure for reference)
– Use a box/bench set up that puts you at or just above parallel
– Use a wider that normal stance and sit back to the bench/box.
BOX BACK SQUAT X 3
BOX BACK SQUAT X 4
Partner up with someone nearby, and complete AMRAP in 16 mins of:
3 Thrusters (135/95)
6 Burpees over the bar
9 Kettlebell swings (32/24)
Alternate complete rounds with your partner (if you don’t have one, then work:rest 1:1)
Scale to challenging loads, but so that most rounds can be completed unbroken
Team score is total rounds + reps completed together
8-10/leg Bulgarian split squat (KB or DB held in goblet hold)
10-15 Half kneeling Paloff press + 10-15 half kneeling band trunk rotations /side (inside knee down)
– rest 60-90s between rounds –
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
124 East Cordova St.