Red Woods Fitness | Blog Week of 7-13-2026

•

July 12, 2026

Quote of the Week 7-13-2026

‍

“I did not conquer half the world by listening to men who have conquered nothing”

‍

NEWS

‍

Welcome back friends! This week I wanted to take you on a trip behind the whiteboard and fill in our new (and some long term) Athletes of how we build your training. One of the most common questions athletes have is: “What are we doing next?” The truth is we already know! Not just tomorrow or next week but for our entire year.

At Red Woods Fitness, programming is not randomly created the night before. It’s not a collection of workouts thrown together because they look challenging (although sometimes our Saturday Mash is just things I selfishly want to do). Every weekday training session is part of a larger plan designed to help our Athletes improve. There is a purpose behind everything.

‍

Our yearly programming is broken into 4–5 week mesocycles, or what we call training blocks.

Each training block has a specific goal, training outcome, and key performance indicators (KPIs) that allow us to measure progress.

For example: During a conditioning cycle, athletes may see longer workouts, repeated efforts, and opportunities to build their engine. A key performance indicator may be something measurable like improving your mile time.

During a traditional strength cycle, athletes may see proven strength methods influenced by systems like Westside Barbell or Wendler-style percentage and rep schemes designed to build strength over time.

During an Olympic lifting cycle, the focus shifts toward improving proficiency, positions, technique, and confidence in movements like the snatch and clean & jerk.

Different goals require different approaches. That’s why (like life) training has seasons.

‍

The workout you see on the whiteboard is only one piece of the puzzle. Every training block also includes; general warm-ups, specific warm-ups, Coaching focuses, movement progressions, assistance work, scaling options, and intended stimulus. My goal is not just to make athletes tired, my goal is to make athletes better. I promise you a hard workout is easy to write. A complete training program requires planning, communication, and coaching.

‍

Every Friday, our Coaches receive the upcoming week’s lesson plans. This gives our entire staff time to review the workouts, provide input, discuss details, and collaborate through our coaches notes. We want every Coach prepared before they step onto the floor. When you come into class, your Coach isn’t seeing the workout for the first time. They know the goal of the day, the focus points, the common mistakes to look for, and how that individual workout fits into the bigger picture. Preparation creates better Coaching. Better Coaching creates better Athletes. What is so powerful about this is with this framework Coaches can express their uniqueness in each of their classes. This also means that if you don’t like me as a Coach you can avoid me very easily!

‍

Communication is a huge part of what we do. Each week, we share the upcoming programming right here in this blog so athletes understand what’s ahead. Every day the WOD is released on our website at 1 PM and shared again on Instagram. We want you informed and prepared! We want you to understand the “why” behind your training. I think we are the only gym left still publishing our daily workouts every single day for free. You can scroll through this site for literally 15 years of solid programming. I am not selling this. Because I understand that is not the product we are selling. Neither is equipment, or saunas, or supplements, or any other BS belly bands. I am selling Coaching and Community. And if you want the best damn pieces of that you've found your tribe here.

‍

My big advice in all this- TRUST THE PROCESS! Some days are heavy. Some days are fast. Some days are technical. Some days challenge your weaknesses. It’s all intentional. Every day has a purpose, and every training block is another step forward. At Red Woods Fitness, we don’t just write workouts-we build bad ass Athletes, we Coach them to their best, and we have a LOT of fun doing it!

‍

PROGRAMMING

‍

Week 3 in this cycle brings HEAVY singles. Let me say that again- heavy. In order to get the juice we want you to squeeze out of these EMOMs you need to really push the weights here. Let’s see some bars bend this week!

‍

LET’S HIT IT!

‍

Monday

Strength

EMOM 15

1 Deadlift (AHAP)

Metcon

4 Rounds

100m Sprint

15 Wallballs

15 HR Push-ups