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Transition week from Hercules → Ares. We’re blending mixed strength with aerobic intervals and gymnastics to maintain quality while nudging intensity just enough to prime athletes for the higher-density work ahead.  Expect repeatable EMOMs and interval pieces that reward pacing, posture, and skill under fatigue. Use this week to reinforce positions (snatch, front rack, hollow/arch) […]

This final build week of the Hercules cycle features key strength benchmarks (Power Clean, Deadlift, Back Squat, Push-Press and Max Unbroken Strict Pull-Ups) paired with powerful mixed-modal conditioning. Athletes will see both individual and team formats, with intensity building early in the week and tapering into volume-focused aerobic work by Sunday. Expect upper-body and posterior-chain

This week balances high-quality strength work with varied conditioning pieces that push stamina, midline strength, and gymnastics skill. Expect a steady wave of barbell loading (Deadlift, Push Press, Back Squat, Bench Press) alongside skill-dense metcons (wall walks, bar muscle-ups, strict pulling). Athletes will see a mix of intervals, EMOMs, and short AMRAPs—perfect for refining pacing

Happy Fall! We are getting into a fun week ahead with the goal of putting the final touches on the week before getting into a nice little deload week and then our test week the week of October 6th – 12th.  See you at the gym!

This week emphasizes powerful barbell work, midline endurance, and sustainable aerobic conditioning. We are starting off the week with our Power Clean progression into a powerful posterior chain chipper. We progress into our Push Press strength piece on Tuesday that has us moving into a 15:00 upper body density AMRAP before moving into the mid-week

This week emphasizes repeatable strength under fatigue, aerobic intensity, and gymnastics progression—all while honoring key moments, such as Thursday’s 9/11 Memorial Workout. Monday kicks off with squat strength work with 5s at 80% before flowing into a full body strength EMOM. Tuesday builds into heavy clean and jerks followed by fast running and barbell cycling

Happy Labor Day Week! We will offer 1 class at 9am on Monday, September 1. There is no childcare available that day. Be sure to come to our Local Summer Bonfire and Potluck on September 6 at 5:30pm and sign up for Pick’Em Football! See you at the gym!

Welcome to Week 3 of the Hercules cycle. This week shifts our focus toward barbell cycle refinement, strict gymnastics strength, and aerobic repeatability while layering in higher-volume core and posterior chain accessory work. Monday’s front squat and EMOM blend combine raw strength with upper-body fatigue and midline volume. Tuesday begins with a heavy power clean

Welcome to Week 2 of Hercules! This week continues our push into the Hercules cycle with an emphasis on repeatable intensity, midline control, and barbell stamina. Monday opens with strict gymnastics strength development followed by a gritty interval test pairing devil’s press and burpees for output. On Tuesday, we shift to a structured strength EMOM

Welcome to Week 1 of Hercules! “Forged Through Labor. Defined by Power.” This 8-week cycle is built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundations we built in the Achilles cycle. Structured into two progressive 4-week blocks—with a deload at the end of each Hercules is designed to