As we move through the year, we want to keep members informed and aligned with how our training programs are structured and why? Our annual programming is built around four key focus areas that support long term progress and overall health. FUNCTION and LONGEVITY, BUILDING A BASE OF STRENGTH, DEVELOPING ENDURANCE, and ENHANCING PERFORMANCE. Throughout the year, our classes and training cycles will rotate through these themes, ensuring balanced development, clear progression,

For over 40 years, Dan, a veteran golf professional, has lived and breathed the game. From the early days of grinding out tournament...

The fitness industry is constantly evolving, and artificial intelligence (AI) is poised to revolutionize how trainers and clients achieve...

We are happy to announce our next 6 week training block, that is focused on building a strong foundation as we move into fall weather and...

Incorporating exercises that enhance explosive strength, such as plyometrics, Olympic lifts, and resistance training, our goal is to...

Ideas for training on hot days

3-5 sets: 30 sec Push up w/rotation 30 sec Plank pull through 15 seconds rest 30 sec ½ TGU R 30 sec ½ TGU L 45 seconds rest btwn sets

3-5 sets 12 Side bends each 12 Band crunches Rest 2 minutes Add one set each week

50 each side - Banded side bridges 50 each side - Banded knee drives Week one: 25 each Week two: 30 each Week three: 40 each Week four:...

3-5 sets 30 sec ski seated 60 sec hollow rocks 30 sec rest

4 sets 20 Banded KB swings + 15 side bends each side Start side bend on opposite side each set

3-5 sets Low Plank – Oblique Tuck x 20 Heel Taps x 40 taps GHD Sit ups x 15 (slow lowering) Rest as needed between efforts

3 sets 30 Band crunch – every 10th rep hold for 10 seconds Rest 2 minutes between sets Week one: 3 x 15 (5.5.5) Week two: 3 x 18 (6.6.6)...

FOR TIME 21 Calories Ski 25 Hollow rocks 18 Calorie Ski 25 Hollow rocks 15 Calories Ski 25 Hollow rocks 12 Calorie Ski 25 Hollow rocks 9...

25 hollow rocks 10 calorie ski 20 hollow rocks 10 calorie ski 15 hollow rocks 10 calorie ski 10 hollow rocks 10 calorie ski 5 hollow...

50 sit ups 25 calorie ski 40 sit ups 20 calorie ski 30 sit ups 15 calorie ski 20 sit ups 10 calorie ski 10 sit ups 5 calorie ski

5 sets 90 seconds accumulate total reps 15/12 Calorie ski seated AMRAP Hollow rocks with time left 30 seconds rest

3-5 sets 1000 m bike easy / moderate pace 20 hollow rocks 100 feet heavy farmer carry

3-5 continuous sets 15 Sit ups w/arm activation 15 GHD hip extensions 10 Side bend each

EMOM (every minute on the minute) 3-6-9-12-18 etc.... Every minute add 3 reps until failure