What’s New

Our annual Spring Leaning Nutrition Challenge is coming up fast.  We start doing our “Before” measurements this Wednesday evening, there are sign up sheets at the gym.  You will also need to register online.  Just like last year, we’ll have daily challenges, and benchmark workouts to track your progress.  Plus this year, we’ll set up a Facebook group for you to share your recipes and food logs. We have several options for registration based on your budget, including a free version and two different versions where you’ll be contributing to the kitty so that the winners can get a cash prize.  If you want to lean out, improve body composition and performance, or lose some inches, Spring Leaning is perfect! It doesn’t matter if you’ve done the challenge before, you learn something new every time.


Last week we started  a brand new programming cycle.  This week will be our second week of higher volume and a lot of unilateral  and core work, to help you build a base of stability and structural balance for the next round of big WODs and big lifts.  Take it easy this week and focus on doing each movement with virtuosity, but expect some soreness due to new and odd movements and to the extra volume we have coming up.

Monday: Mostly Lower Body, Barbell Complex

Tuesday: Mostly Upper Body, overhead pressing focus

Wednesday: Skills, Core & Conditioning

Thursday: Mostly lower body, Squat focus

Friday: Mostly Upper Body, gymnastics focus

Saturday: Mostly Lower body, single leg and posterior chain

Sunday: Barbell Club, make up a WOD you missed or do this week’s benchmark, which is the spring leaning benchmark

Spoiler Alert: Click on the links below to see the details of this week’s programming.

Health Programming for week of April 6th, 2015

Fitness Programming for week of April 6th, 2015

Performance Programming for week of April 6th, 2015

Powerlifting Programming for week of April 6th, 2015

Olympic Weightlifting Programming for week of April 6th, 2015

Gymnastics Programming for week of April 6th, 2015

Kettlebell Programming for week of April 6th, 2015