August 2016 Gym Challenge

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August will be “Make Your Own Challenge” Challenge.

What are your goals for August?

What can you do to achieve it?


Write it on the board and commit to it!

New Class & Time!

Are you hitting that RX button pretty much all the time?  Great! That is the goal: Get stronger, move faster, recover, repeat.

Starting  Monday, July 11th, we will be opening up 1 hour class: Monday and Wednesday at 4:30pm @AD and being instructed by Coach Theo.

This program is designed to accommodate the goals of athletes looking to maximize their potential as an athlete.

Athlete Off Season Program: Our off-season program caters to the athlete who would like to build strength, improve on their gymnastics skills and work on positioning in the Olympic lifts, all with an appropriate volume load so as to maximize recovery. Improving mobility is one of the primary goals of this program as well as building foundational strength and improving aerobic capacity. 


This Class is open for everyone however, this class is geared for the next stage.  If you are on the fence, feel free to email

July 2016 Gym Challenge

Our monthly Challenges are designed to help you acheive a movement you currently can not do.

For the month of July, Accumulate:

RX+: 200 weighted Ring Dips

RX: 300 Ring Dips

Orange: 350 Banded Ring Dips




Flex Friday

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We know not all athletes are alike. In fact, we know that what works for one, does not work for another.  We all need to strength train. However, how we apply that can vary.  Some need more strength focus while others need more endurance.


On the last Friday of the month, we will give you the option to choose your own adventure!

We will host a Strength wod at one location & an H|X wod at the other location.


You can then pick which you prefer.


Flex | Friday

Kick-start success

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Our 6 week Kick start has come to a close but we couldn’t be more happier with the results!!!


In 6 weeks, our group lost an average 6lbs each and 4″ off their waist, hips, arms, chest.


And all the while, having a great time!


Congrats kick-starters!!!


Let’s do the weight loss happy dance!!!




May 2016 Gym Challenge

Every Month, we set a new challenge for you to partake on your own. This not only creates consistency, but helps further you along your fitness goals.

These are not required, but why not work on something that will help make you better?


May challenge
RX 400 total KB Goblet Lunges with (70/55)
S1: 400 with 55/35
S2: 400 lunges without weight