Blog Week of 7-28-2025

Quote of the Week 7-28-2025

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“You miss 100% of the shots you don't take”

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NEWS

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Welcome back friends! So I have some news…I just made a huge bet. 

And it was a bet on you guys. I resigned our lease at our current facility! With the construction of a second location in the works, this means that I have bet on our Community in a BIG way. I am confident it was the right choice. 

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The other day in class we were chatting about how we have been open for 15 years. Crazy. Throughout these past seasons I have put all of my faith and confidence in this Community. I know what we do matters- and I know that when someone “gets it” magic happens. Someone brought up all the gyms that have come and gone since. They posed it as a compliment but I must say- I am really sick of watching gyms close down. Owners trying to sell, commitments being broken, Athletes without homes. At the same time I fully acknowledge how hard things are right now. Groceries and gas, inflation and frustration- take what’s happening at home and times it by 10 in the commercial and gym space. 

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The gym business is tough- WE are tougher. 

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I STILL offer the same prices as I did in 2010 and have never hid them- $150 Group Fitness, $49 Personal Training. Think about anything else from 2010 that you’re paying the same price for…

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I really want to keep tuition the same despite rent and costs going up astronomically so here is the plan- HELP ME WIN A BET.

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This bet starts with a question so let me ask you something: How much has training here improved your life? You’re stronger, leaner, more confident. You walk into our facility, and you own it. Your energy's up. Your discipline's up. Maybe even your income is up because your habits got sharper. So here’s the million-dollar question: Why are you keeping this to yourself?

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Something I have learned over the past decade and a half is that this is a results-driven business. You want results. We provide the Coaching, environment, and accountability to get you there. But we need results, too. Not from barbells or burpees but from membership growth. Because the stronger this community gets, the better we can serve you. More members means better equipment, expanded class times, new specialty classes like skills and drills, more fun, more energy. 

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So I am keeping it simple, bring a friend, pay less. Here’s the deal- If you bring in a new member, you keep your tuition locked in forever-even when rates go up (and the reality is they will). That’s not a discount, that's a permanent advantage. Your buddy will also get our current tuition rates too before any increases. In fact- I will even include our foundations course for free as long as you take it with them!

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Why? Because I’d rather invest money in you, someone who knows what we do, than spend it on another lame Facebook ad. Zuck and google have enough of my money.

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You already know who needs us. Think about your coworkers, your friends, your spouse, your neighbor who always says, “You’re looking great these days. What are you doing?” They’re already asking so now you can show them. Better yet-bring them in for a free class. Our gym runs because of people like you-disciplined, driven, high-standard humans. You’re part of something rare. Don’t keep it to yourself. Be the reason someone else changes their life. Let’s grow this place like we grow our gains! Hope to see you (and your friend) in the gym for partner week. 

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PROGRAMMING

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Partner Mashes oh my. Strength is a deload and is meant to just grease the groove a bit. The Mashes are the real magic. Grab a buddy and let's get to work. 

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HERE WE GO 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) 

Metcon

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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