by Coach Brendan I’ve been writing programs for mixed modal fitness training since I started experimenting with different approaches in my own training in 2005. I remember looking at grids of performance markers and making attempts to create programs for myself that would help me to incrementally progress toward outcomes such as a […]
Hey, hey, we have a new time slot added this this week. Wednesdays at 6 am. We’re going to try it for this month and see how the attendance goes, so if you want it – make sure you use it! Also, the new person in charge of FUN, Ashley, is helping plan a members […]
Christmas Promo time! If you know anyone who is interested in trying out the gym, we are offering 50% off the first month on a regular unlimited membership to new members. The new Foundation circuit style workouts are very beginner friendly so it’s not as intimidating for new people as it might have been in […]
The Hopper happened on Saturday, with 2 parts, making for a really fun competition! Highlights: Grayson and Ashley smashing their previous front squat PR’s. Cristina front squatting 170 for 2, Evo almost coming in at regional athlete time in part B, and of course, Stacie’s kipping. Great job everyone! Results: Men 1st place – Scotty, […]
Very few of our members want to stretch, we get it. It’s a bit dull, you need to relax and try to be patient and still, and it often doesn’t feel that good until it’s over. Plus – patient and still? Who goes to the gym to be patient and still? Well, those of us […]
So you’ve had a chance to try out the new programming and can see it’s a little different from how we’ve done things in the past. One of the things we’re trying to accomplish is to bring all our streams of programming together for a portion of each workout. This provides everyone with the right […]
New time slot added this week: Thursday 9:45 am Monday marks the beginning of the new cycle! Couple of brand new things to look for in the programming going forward: The Wednesday program will be a dedicated day for stretch and mobility. A way to provide yourself with an active rest that is very beneficial […]
Hi everyone, here comes the third and final week of this cycle. Monday: Foundation – BSQ + Bench + Core Building – Snatch + Clean & Jerk + Front Squat Tuesday: Everyone – Kyle’s Favourite – Intervals (Row/Burpees/Sled/WB/Bike) Wednesday: Foundation – 30 min Aerobic (Bike/Skip/DL/Man Makers/PP/Pistols/RR Building – Rest Thursday: […]
12 Sublimers will Make the trip down to Fargo this weekend to take on The Dakota Games! Jason / Phil / Bern Nicole / Dawny / Cristy Scott / Ludo / Ashton Cathy / Claire / Stacie If you catch them around the gym this week, wish them good luck! Week 4 […]
Here comes week 3! Monday: Foundation – FSQ + DB Bench & Rows + Alt. EMOTM (Sled/Row) Building – Snatch + FSQ + Alt. EMOTM (Sled/Row) Tuesday: Foundation – Rowing Intervals + Work Hard, Rest Hard (KBS/Burpees) Building – DU Intervals + Work Hard, Rest Hard (P-Cl/Burpees) Wednesday: Foundation – Light Aerobic Intervals […]