Blog Week of 1-26-2026

Quote of the Week 1-26-2026

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“Small daily improvements are the key to staggering long-term results”

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NEWS

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Welcome back friends! I wanted to share an update on our top offering for new intakes: the “No Sweat Intro.” Many of you have already done one of these, but I’ve decided to make it even more valuable moving forward. It includes a tour of the facility, a conversation about your goals, and a free fitness plan designed for your best gains.

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What’s new is that I’m now adding a free meal plan, something we usually charge for. So what does this mean for you? It only seems fair that my long-term members should get the same offer. Reach out to me and I’ll send you your custom meal plan, including calories, macros, and diet preferences.

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If you find value in it, I only ask that you tell a friend who would benefit from our services.

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PROGRAMMING

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Another big heavy week coupled with banging Metcons. Heavy EMOMs don’t mess around and I have spiced up our conditioning to match it. Get good sleep, drink good water, say your prayers, and eat your vitamins kids. 

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LET’S GET AFTER IT!

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Monday

Strength

EMOM 10

1 Deadlift AHAP

Metcon

10-9-8-7-6-5-4-3-2-1

Cleans (CC)

Front Rack KB Box Step Ups

Front Rack KB Reverse Lunge Steps

Tuesday

Strength

EMOM 10

1 Bench Press AHAP

Metcon

AMRAP 20

100m Run

10 HR Push-up

20 Second Plank 

5 Ring Dips

1 Rope Climb

Wednesday 

Strength

EMOM 10

1 Pull-up AHAP

Metcon

Buy In: 30/20 Cal Row

5 Hang Snatch (CC Heavy)

9 MU

5 Hang Snatch

15 CTB

5 Hang Snatch

21 Pull-ups

Cash Out: 30/20 Cal Row

Thursday

Strength

EMOM 10

1 Back Squat AHAP

Metcon

50 Wallballs

50 Doubles

40 Walking MedBall Lunges 

50 Doubles

30 MBC

50 Doubles

20 MedBall Squats

50 Doubles 

10 Wallballs

Friday

Strength 

EMOM 10

1 Strict Press AHAP

Metcon

21-15-9

HSPU

Devils Press (CC)

Sit-ups 

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