Strength & Conditioning
The Daily Playbook.
Know the game plan. Put in the work.
🎁 Samaritan’s Purse | Operation Christmas Child
Last day to donate: November 11
Help us reach our goal of 100 shoeboxes!
🎄 Praise Reindeer Games
November 14 | 10 AM
Team workout + shoebox packing! All details in our WhatsApp chat and on the gym board.
🦃 Friendsgiving Potluck
November 21 | 6 PM
Sign up and let us know what you’re bringing!
💪 Toes-to-Bar Clinic
December 5
90-minute gymnastics clinic. Limited spots — sign up now!
400m 🏃🏽♀️ run / 500m 🚣🏽♀️ row
2 rounds:
10 🥢 PVC pass-throughs
10 💪🏽 scap pull-ups
10 🍑 air squats
5 🐛 inchworm push-ups
10 🔔 light KB swings
⏱️ AMRAP 20
10 💪🏽 pull-ups
15 🔔 KB swings (35/53)
20 🏐 wall balls (14/20)
200m 🏃🏽♀️ run
🎯 5+ rounds
🎁 Samaritan’s Purse | Operation Christmas Child
Last day to donate: November 11
Help us reach our goal of 100 shoeboxes!
🎄 Praise Reindeer Games
November 14 | 10 AM
Team workout + shoebox packing! All details in our WhatsApp chat and on the gym board.
🦃 Friendsgiving Potluck
November 21 | 6 PM
Sign up and let us know what you’re bringing!
💪 Toes-to-Bar Clinic
December 5
90-minute gymnastics clinic. Limited spots — sign up now!
400m 🏃🏽♀️ Run together
100 🔴 Slam balls (20/30)
100 🪢 Dubz
60 🚣🏽♀️ Cal row / ski / bike
60 ⚫ Atlas ball to shoulder (20/30 kg)
40 📦 Box jumps (20/24)
40 🦵🏽 Toes-to-bar
400m 🏃🏽♀️ Run together
🎯 Cap 30
Tomorrow’s workout shows up once it’s posted in the app. Every movement and lift can be scaled or modified to your current fitness and mobility. From adaptive athletes to elite competitors, we meet you where you are.
The Roster
The coaching brings you in.The community makes you stay.
From our MVP Athlete of the Month to our All-Star Team, we celebrate the members who show up, put in the work, and set the standard.
The best hour of your day.
Movement with intention.
Where we praise technique.
Warm-up · 5–10 min
Dynamic movement and mobility built around today’s lift.
Strength · varies by lift
Structured, progressive strength work, 3–4 days a week.
The Grind · 5–30 min
Metabolic conditioning. Constantly varied, so the stimulus changes every day.
Finisher · 5–10 min
Core or a gut check.
Cool down · 5–10 min
Stretch and recover.
Approximate times may vary depending on the strength cycle and the workout.
“You don’t have to be great to be consistent, but you have to be consistent to be great.”
DEION SANDERS
Every class is coached. We watch your reps and cue position, tempo and technique, so you move well before you move heavy.
We don’t guess. We track. Percentage-based strength cycles of 8 to 12 weeks, built on progressive overload and the right progression for every movement.
We log it all: lifts, times, skills and every progression from scaled to RX. Benchmark workouts let you retest and see exactly how far you’ve come.
Put in the work. Earn the result. Praise the grind.