Blog Week of 7-27-2026

Quote of the Week 7-27-2026

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“Remember you are in competition with no one but yourself. When in competition with others you become bitter, but when you realize the person in the mirror is the only opponent, that's when you become better”

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NEWS

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Welcome back friends! With all the new faces I thought it would be lots of fun to get to know each other in the best way possible- partner WODs all week. Fitness is better when it’s shared. Iron sharpens iron my friends. One of the greatest things about what we do has never been the equipment or the workouts. It’s the people! There’s something special about working alongside another person toward a common goal. You naturally push each other a little harder, encourage one another when the workout gets tough, and celebrate together when it’s over. It’s hard to quit when someone is counting on you. It’s easier to dig a little deeper when your partner is giving everything they’ve got. This is the magic of partner workouts.

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Community doesn’t just happen. People often ask me what makes Red Woods Fitness different from a regular gym. It’s not just our programming. It’s not just our Coaching. It’s our Community and operating for over fifteen years with integrity. But communities don’t build themselves, they're built one conversation, one fist bump, one high-five, and oh yes, one partner workout at a time. Many of the friendships that exist inside our gym started because two people happened to share a barbell or split a workout together. Those relationships don’t happen by accident. They happen because we intentionally create opportunities for people to connect.

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One of the best parts about partner workouts is that everyone contributes and everyone wins. Maybe your partner is a little stronger. Maybe you’re a little faster. Maybe one of you is better at gymnastics while the other is more comfortable with a barbell. The workout becomes less about comparing yourself to everyone else and more about working together to accomplish something you couldn’t do alone. I think that’s a pretty good lesson for life, too.

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Encourage someone new- This week, I have one challenge for everyone. Don’t automatically grab your usual workout partner and instead introduce yourself to someone you don’t know very well. Work with someone from a different class or cheer on someone who’s just getting started with us. Our community gets stronger every time we make someone feel like they belong.

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At the end of the day, you’ll probably forget your score from this week’s workouts. You won’t remember how many rounds you completed or exactly how long it took. But you’ll remember who you laughed with. You’ll remember who encouraged you when you wanted to stop. You’ll remember the people beside you. That’s what makes Red Woods Fitness special! Yes, we’re here to help you become stronger, faster, and healthier but we’re also here to build something bigger than fitness. We’re building a Community! Now grab a partner… and let’s get to work.

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PROGRAMMING

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Like I said- big time partner WODs all week. Deload your main lifts, you’ve earned it after all those PRs last week! We are very proud of everyone.  

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LET’S GET AFTER IT PARTNERS!

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Monday

Strength

EMOM 5

4 Back Squats (Deload)

Metcon

Partner Mash

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

Rest 2 Mins

2 Rounds for time:

25 Deadlifts 245/165

75 Sit-ups

25 HSPU

Rest 2 Mins

4 Rounds:

20 Alt DB Snatch (CC)

30 Doubles

Share All Workload as Desired

Tuesday

Strength

EMOM 5

4 Bench Press (Deload)

Metcon

Partner Mash

4 Rounds

100m Odd Object Carry

20 Air Squats

10 HSPU

Rest 2 Minutes

4 Rounds

200m Run

40 Walking Lunges

20 Push-ups

Rest 2 Minutes

4 Rounds

400m Run

20 Box Jumps

10 Strict Pull-ups

Partners Must Alternate Rounds

Wednesday 

Strength

EMOM 5

4 Pull-ups (Deload)

Metcon

Partner Mash

6 Rounds for time of:
20 Burpees
10 Ring Dips
1 Rope Climb
Rest 2 Mins
2 Rounds for time of:
800m run (Together)
20 Bar-facing Burpees
20 Push Press (CC)
Rest 2 Mins
6 Rounds for time of:
10 Deadlifts (CC Heavy)
15 Toes-to-bar

Partners Must Alternate Rounds

Thursday

Strength

EMOM 5

4 Deadlift (Deload) 

Metcon

Partner Mash

AMRAP 45

1 Round “Mary”

1 Round “DT”

“Mary”- 5 HSPU, 10 Pistols, 15 Pull-ups

“DT”- 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (CC) 

Partners Must Alternate Rounds

Friday

Strength

EMOM 5

4 Strict Press (Deload) 

Partner Mash

10 Rounds
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
Rest 2 Mins
8 Rounds
200m Run
100m DB Farmers Walk
8 DB C&J
Rest 2 Mins
6 Rounds
12 DB Thruster

6 Box Jumps 

1 Rope Climb

Partners Must Alternate Rounds 

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