Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Sunday, September 11, 2011

7 Minutes in Heaven

Nice job everyone who participated in the 9-11 Throwdown yesterday! Everyone did well and we were able to send some funds to people who need them. Extra props to Todd for not only doing the workout Rx'ed but having the fastest time in our heat.

This week marks the beginning of us integrating the strength portion of our programming. We are going to do it a bit differently than we have in the past. This should not only allow us to get through this part faster, but move more weight in the process.

STRENGTH
- Deadlifts: Take 20 minutes and find your max load! This is plenty of time for everyone to get 4-5 attempts. Know what weight you want to go to BEFORE you step up to the bar.

Don't worry if it's not a lot of weight this week, we are just establishing a baseline to build on. Find the heaviest you're able to maintain good form with and record it - you will reference this every week.

CONDITIONING
7 Minutes in Heaven
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank

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