Red Woods Fitness | Blog Week of 9-28-2026

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September 27, 2026

Quote of the Week 9-28-2026

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“Confine yourself to the present”

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NEWS

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Welcome back friends! I wanted to use this week to chat about what’s coming up at Red Woods Fitness. We have a lot happening over the next few months, and I wanted to give everyone a quick look at what’s coming. Some of it is fun, some of it is focused, and some of it is going to hurt in exactly the right way. Here are three things to have on your radar-

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WOD-O-WEEN Is Coming! One of our favorite Red Woods Fitness traditions is coming back. For anyone who hasn’t done it before, WOD-O-WEEN is our annual in-house Halloween competition. Expect partner workouts, spooky-themed WODs, Halloween decorations, plenty of laughs, and a little friendly competition. As always the goal is simple: Have fun. Compete with your friends. Do some ridiculous Halloween-themed fitness. And spend some time together as a community. And I assure you this, you do not need to be an elite competitor to participate. This is an in-house event designed for our members, and like everything we do, the goal is to make it challenging while still keeping it fun and inclusive. More details will be coming soon, but start thinking about your partner now…and maybe your costume.

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The 6:30 PM Class is going all-In on Olympic Lifting! For the rest of the year, our 6:30 PM class will be running a dedicated 12-week Olympic lifting program. That means something a little different from our normal programming. For those 12 weeks, the regular strength portion of the 6:30 PM class will be replaced with dedicated Olympic lifting work. Think Snatches, Cleans, Jerks, Positions, Technique, Barbell cycling, and becoming more confident and efficient with the Olympic lifts. These are highly technical movements, and getting better at them requires repetition and Coaching, Big James is up for it. Lots of repetition, lots of Coaching. This 12-week block gives us an opportunity to slow things down, build positions properly, and give athletes more consistent exposure to the lifts. If Olympic lifting is something you enjoy, or something you’ve always wanted to improve, consider this your great opportunity.

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Finally, we are planning a Full HYROX Simulation at Heritage Park. Coach Chalky and I are cooking up a full Hyrox sim at the park. For anyone unfamiliar with HYROX, the format combines running with functional fitness stations, creating a long, challenging event that tests strength, endurance, pacing, and mental toughness. And we want to recreate that experience for our Community. This one is still in the planning stages, so we’ll have more details to share soon. But we should all expect a pretty good time doing it together.

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One of the things I love most about Red Woods Fitness is that training never has to become stale. We can have serious Olympic lifting work one day, a ridiculous Halloween partner competition the next, and then take our fitness outside for something completely different. There is always something to train for. Always something to improve. And always something to look forward to. So keep an eye out for more details on all three events!

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PROGRAMMING

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New week, new month, new cycle. We are getting back to basics here with Back Squat, DB Row, DB Bench Press, Deadlift, and Strict Press. Expect pause reps all week for our Strength work and banging Metcons. Gymnastics, cardio, and weightlifting all day every day let’s go!

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LET’S GET AFTER THIS NEW CYCLE!

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Monday

Strength

Back Squat

2 Second Pause

5-5-5-5-5

Metcon

3 Rounds

100m Odd Object Carry

15 Thrusters (45#/35#)