“Exercise is a celebration of what you can do- not a punishment for what you ate.”

Those of you who have been with me for a while know I am always looking to add value and create a more engaging experience for my members.  In this spirit I have decided to provide you guys with some weekly content in the form of a programming blog.  This will be a place to post your times, reps, loads, comments, and discuss any training philosophy.  Let’s use this first post as a deep dive into what I envision for the week ahead.  I am truly looking forward to seeing what you all have to say!


As you all know we just finished up Bring A Friend Week- an entire week dedicated to partner WODs and longer but higher rest tasks.  Thank you to everyone who brought a friend- it was great meeting new people and we have a few new members to share our community with now!  It was even better watching you guys be so friendly, engaging, and welcoming to new people.  I feel truly blessed to have such a positive community.


Since it was partner week we used it as our strength review and deloading week for our major lifts. You guys all did amazing with our Back Squat, Deadlift, Strict Press, Mile Run, and 500m Row periodization from last month.  We will use this upcoming week to establish one rep maxes for our next training block.  The next four weeks will focus on the Front Squat, Power Clean, and Push Press.  We will also play with our Member Of The Month WOD on Tuesday- “The D-Nasty”!


We are still rolling with our Social Media Contest so make sure you guys keep up the great work of posting pictures and tagging the box for a chance to win an amazing basket of goodies!  I am currently designing a new shirt for us to rock as well.  Dipsy is planning an end of summer get together for all our members potluck style- I will post the date and more info as it approaches.  Lastly, I will be adding a Nutrition Program starting in August.  This is a major passion of mine and I feel it is paramount to any athlete’s success.  More on that in the coming weeks…