There's a lot of trust between a coach and an athlete. 🏋🏼‍♀️ As a coach, we want you to succeed in your goals so badly, that we need...

There needs to be an objective to EVERY workout you do! I said what I said!! ➡️ Maybe some workouts are only body weight movements...

💣 Monostructural work allows you to focus on one thing at a time... EMOM x40 1) 15 Cal C2 Bike Erg 2) 15 Cal Ski Erg 💥 On the rower,...

🤯 Pinching a towel between your feet during a kipping pull up demonstrates and reminds you to engage your core. If your goal is kipping...

Accessory work is designed to work muscles in different ways. 💪🏼 You use your biceps a lot on pull ups - today we're changing things...

‼️⚠️Ladies this one's for you! ⚠️‼️ In order to look like Arnold Schwarzenegger, you need years of strict nutrition, supplements, and...

Daily consistency has compound effects! 📣 Athlete Shout-out: 🥳 Sara has gotten stronger, leaned up, acquired higher level gymnastic...

✍🏻 It's important for everyone to follow something so you are constantly working toward a goal 🎯 and not stuck in mindless movement...

❓When is the last time you tested a 1000m row❓Don't forget the basics! When focusing on improving your 1000m row time, you need your form...

Our biggest focus for our athletes is consistency!! ⏱️ Let's take a look at improving your pull ups. Let's be honest. A pull-up is a...

Do the 💩 no one else wants to do! Your accessory work directly impacts your results in your daily training. So do the post-WOD recovery,...

📝 If you're not retesting 1, 3, or 5 rep maxes, sets of unbroken pullups, or even retesting workouts - how do you know if the...

Percentage work! 📈 Programming percentage work consistently helps to avoid strength plateaus. This focuses you to be dialed in to...

‼️NEWS FLASH‼️ Our athletes put in a lot of training outside of competitions! Some blood🩸, a lot of sweat 🥵, and ideally minimal tears...

The importance of monostructural training as a part of our regular programming is to repeat cyclical movements over extended periods of...

Our interval programming is designed to have you focus on pacing and breaking up your sets appropriately! ⏳Intervals are designed to have...

A side benefit of improving your gymnastics is that it makes you more capable of climbing a tree 🌳, scaling the side of the mountain ⛰️,...

As a tribute to our nation's veterans I completed the hero workout "Chad" dedicated to Chad Michael Wilkinson of the US Navy who died on...

We had a few athletes participate in competitions over the past week! 💪🏻 Congrats to Beth with her Camp Gladiator Finals competition...

When looking at building strength progressions, we focus on 💥explosive💥 power from different stimuli (block lifts, jumping...