Hello 2022!

Happy New Year!

The gym will inevitably get much busier as we head into the New Year. To accommodate the influx of people, new and old, we are implementing a few new guidelines moving forward. 


Kids are welcome at the gym when you are working out, but for liability reasons and making sure equipment isn’t getting damaged, please make sure you adhere to the following guidelines: 

1. Please have your children sit on the chairs or benches next to the front door. Parents should work out in the back of the class to be near their children to prevent them from running across the gym floor during the class. 

2. Please keep children out of the back area, the kitchen, and the bathroom unless they are using the restroom. An adult should occupy smaller children to ensure they return safely to the front. 

3. Please do not let your children use the mats, pool noodles, chalk, or other gym equipment, including boxes, whiteboards, markers, etc. 

Wodify Sign-in BEFORE Class 

1. Please reserve your class via the Wodify App BEFORE your class time. This will be mandatory soon so, please get in the habit! Coaches will check to ensure everyone in the class is logged in. 

2. We encourage you also to log your scores, both weightlifting, and Metcons. It’s a great way to chart your lifting progress and see how you rank amongst others on Metcons day to day. Some Metcons we do are benchmark workouts, so having a timeline of your progress is a great motivator. 


We will be implementing MyZone as soon as all of the equipment comes in, hopefully soon! This will be another great way to track progress and do some fun challenges in the near future. They should be in next week or the following if you ordered a strap. We will be placing orders as they come in, in increments of 5. 

If you have any questions, please let me know.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,