Red Woods Fitness | Blog Week of 5-4-2026

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May 3, 2026

Quote of the Week 5-4-2026

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“Halftime is where champions rewrite the playbook- reflect, refuel, return stronger.”

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NEWS

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Welcome back friends! This week I am back where I belong: Coaching Groups again at Red Woods Fitness. Over the past year, Red Woods Fitness has grown in ways I’m incredibly proud of. I’ve had the privilege of working closely with many of you through personal training, helping you build strength, confidence, and consistency. That work has meant a lot to me but recently, I stepped back into something I didn’t realize I missed this much: Coaching group classes.

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A few weeks ago, I returned to lead our 30-minute Burner Class on Monday and Wednesday evenings at 5:30pm. And honestly? It’s been an absolute blast.

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There’s something special about the energy in a group setting- the shared effort, the encouragement, the push to go just a little harder because the person next to you is doing the same. Being back on the Coaching floor, seeing familiar faces and new ones, hearing the music, feeling that collective drive… it’s reminded me exactly why I started this in the first place.

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To everyone who has shown up, sweat it out, and supported these classes THANK YOU. Your energy and commitment make all the difference. And for those who’ve welcomed me back into a Coaching role, I truly appreciate it more than you know.

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If you haven’t made it to a Burner Class yet, here’s what you can expect:

A fast-paced, efficient 30-minute workout designed to challenge you, boost your fitness, and leave you feeling accomplished without taking over your entire evening. Usually some sort of barbell or DB complex followed by a quick metcon. It’s intense, fun, and scalable for all levels.

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And because this experience is even better when shared…

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Bring a Friend! (Let’s make it a thing)

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For the next few weeks, I want to open the door a little wider. Bring a friend to any Monday or Wednesday 5:30pm Burner Class FOR FREE. No pressure. No commitment. Just a chance for someone in your life to experience what you’ve been building here.

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Whether it’s a coworker who needs a reset after work, a friend who’s been “thinking about getting back into fitness,” or someone who just needs a positive push, please invite them in. Sometimes all it takes is one great workout to spark something bigger.

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I’m excited to keep building this class, growing the community, and pushing all of us to new levels together. I love seeing our “sweaty pic” grow each week.

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If you’ve been coming- keep showing up.

If you’ve been thinking about it- this is your sign.

And if you know someone who’d love it- bring them along.

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See you Monday and Wednesday at 5:30!

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PROGRAMMING

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New month, new cycle. Let’s get damn strong this month. We are looking at paused reps all week. For our front squats- pause in the basement, bench- pause at the chest, row- pause at the top of the squeeze, DB Press- pause at your eyes, and deadlift- pause at your knees. Each pause should be held for a full two seconds (that’s 1 Mississippi, 2 Mississippi) and you should force the hardest possible contraction of the working muscle. Chips and Dip Tuesday before your Cinco De Mayo tacos.

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LET’S GET AFTER IT!

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Monday

Strength

Pause Front Squats

8-8-8-8

Metcon

EMOM 20

1 Round “Cindy”

1 Round “DT”

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