You’re getting the hang of this

After three full weeks of in-person classes, you’re getting the hang of things.

Everyone has been clean, safe, and healthy, and the post-covid experience has been a success.

More importantly, you’re starting to get strong again!

Squats are going up, burpees are getting faster, anxiety is going down.

Keep it up! Workouts for the week are below.

Coach Jay

PS – Have you gotten out of your routine? Are you looking for a gym?

We’re OPEN and have classes running from 5:45-8pm.

Get started with our 40 days to fit program, starting Monday July 13th.

It’s includes:
– three small group classes that show you how to use everything at the gym safely.
– a month of access to our strength and conditioning classes and online classes
– one free nutrition consultation

There are two spots left for this week if you take action today. The cost is $259.

Email and say “I want to start” to reserve your spot. We will send you the schedule and payment details.


Outdoor Workout–Saturday, 7/18, 8am

Meet at Cougar Field (Albany Middle School) at 8am (or a few minutes early). Bring one pair of DBs, or one heavier one, a yoga mat or towel, and wear layers. Guests welcome.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Monday July 13 on Monday, Wednesday and Thursday at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email for more info.

Class Sign Up Updates

  • You can sign up for classes here –
  • If you sign up and need to cancel, please do so online with 24 hours notice. We’ve had incidents with no shows and last minute cancellations that are unfair to people who couldn’t get in.

Workouts for the Week


Strength & Conditioning

Warm Up:
Alt. Tabata
8 rounds, 20 sec on, 10 sec off:
A.Deadbugs (stay in hollow position, feet off the ground , shoulders off the ground. Fully extend arms &legs)
B.Bootstrap stretch


3 Rounds:
5 deadlifts
10 elbow punches
5 front squats
10 elbow punches
5 strict press
30 sec active squat hold

Then review
Curtis P with empty barbell before back squats


Back Squat

*Aim for the 4th set to be at or close to what you did for your top set last week. The goal is to increase your heaviest set by 5-20# over last week or end around 75-80& of your 1RM Back Squat.

Record 3 heaviest sets of 6

At home:
Alternating: A-B-A-B-A-B (as below)

A. 10 Goblet squats w/tempo & explode up (jumping squat, reset each time)

3-2-1-down…and UP!

B. 6 per side Pistol/Weighted Step Up


4 Rounds:
3 minutes As Many Rounds and Reps As Possible:
3 Curtis P’s
6 Pushups
9 Sit Ups
-1 min Rest-
*Begin next interval where you left off

Score is Total Rounds & Reps for all 4 intervals

1 Curtis P= 1 Power Clean + Front Rack Lunge Left + Front Rack Lunge Right + Push Press

At Home Version:
4 sets of 3 minutes As Many Rounds and Reps As Possible:
3 Curtis P’s with Dumbbells
6 Pushups
9 Sit Ups
-1 min Rest-
*Begin next interval where you left off

Back squats again! Yeahhhhh!!! Building again. If you’ve pushed weights the last few weeks, aim to clean up your form and gain confidence at or slightly above where you ended last week. This metcon is a fun test of your efficiency and positions–if you land in a good spot, you’ll waste less energy moving into the next rep. In other words, use your footwork on each rep to set yourself up for the next! So fun!


Warm Up:
3 Rounds:
10 up downs to 6″ target overhead
5 inch worm + push up
2 perfect stretch per side

For Time:
DB Deadlifts
DB Push Press
*200m Run after each full round

Cool Down:
2 mins/side lat smash

Go unbroken! You can do it! Feel free to set DBs down before your last rep (you’re just going to pick it up again, right?!). It’s better to take the extra breath BEFORE the push press than stop halfway in. Focus on a steady drive up and cadence–you should be like a robot!


Strength & Conditioning

Same as Monday


Warm Up:
400m run, then:

5 minutes alternating between max active squat hold and max plank. 3 burpees any time you switch.


3 Rounds for Time:
30 Double Unders
20 DB Box Step-Overs
30 Double Unders
15 DB Hang Squat Cleans

*Sub mountain climbers (1 = 1) for double unders. Front foot goes FLAT to ground each time!

Cool Down:
2 mins/side lateral glute smash

Should be a fun burner. Each movement should be juuuuust long and annoying enough that you want to stop 3-5 reps before the end… but you keep going! All should be moderate weight. Squat cleans may be broken up into 2 sets as needed.


Strength & Conditioning

Warm up:
2 Rounds:
200m Run
2 Rounds:
2 Sumo Inch Worm
3 Burpees
4 Jumping Squats

2 Rounds:
50 double unders/70 single skips
2 Rounds:
2 bootstrap stretch
3/side mountain climbers
4 lunges



Goal for set of 5 is to hit somewhere between heaviest set of 5 from two weeks ago and heaviest set of 3 from last week.

Goal for set of 3 is slightly heavier than heaviest set from last week

Goal for 1 rep is heavy but SOLID single. If you’re feeling good, aim for somewhere between 85-95% of 1RM, but don’t force it.

At home:
Staggered Stance Deadlift
6-6-6-6-6 (per side)

Superset with:
Glute bridge (weight at hips if desired; 1s pause at top)


For Time:

Kettlebell Swings
Box Jumps

-Rest 2 minutes-

Box Jumps
Kettlebell Swings

Time Cap 10 minutes

Score is total time including 2 minutes rest

Fun deadlift day, building confidence in numbers of the last few weeks. The metcon is a there and back sprint, and ALL about hip power. While the box jump and KB swings are simple, hip power translates to nearly every dynamic movement we do–push press, cleans… you name it!! Keep the footwork cute today, and remember what it’s like to jump and land!


Warm Up:
6 min AMRAP:
20 skips (high knee skips)
6 T Push Ups
10 plate ground to OH

2 mins couch stretch/side (NOT OPTIONAL!)


Against a 15 min clock:
1 mile run
In remaining time:

In remaining time, as many rounds & reps as possible:
2 Turkish Get Up (1/side)
20 plank KB taps

Cool Down:
2 mins/side trap smash

This one is all about the mile run! Then a few minutes to do some extra credit (skill and abs, the best!) Go hard on the mile–let’s see what you’ve got!


Strength & Conditioning

Same as Wednesday


Warm Up:
3 Rounds:
20 jumping jacks
6 strict OH press to 20s hold (light)
5/side front lunge + reverse lunge


10 minutes, as many rounds and reps as possible:
8 V Ups
12 Alt DB hang snatch
12 Walking Lunges

-Rest 2:00-

6 minutes, every minute on the minute:
Min 1: MAX Hollow Hold
Min 2: MAX Superman Hold
(one set!)

Cool Down:
2 mins… lay on the ground, breathe, smash your gut, or cobra/scorpion to release the abs

The burn and the AFTERBURN. Simple workout for part 1–should be non-stop effort throughout (maybe a little rest on transition/v-ups). For the hollow/arch, aim for one BIG set… maybe 40-45s… and make it truly challenging!


Strength & Conditioning

Warm up:
with 10# plate

4 Rounds:
1 perfect stretch/side
10 plate strict press
1:00 plate OH hold
10 goblet squats w/ plate (plate in front of you with straight arms)
20 plate hops


Strict Press
Aiming for no more than 80-85% of 1RM

Super Set With:
Tempo Strict Pull-up
3-5 Tempo Strict Pull-ups or Ring Rows*
3 seconds Down- 2 seconds hang-explode up

*Add 1-2 reps from last week or add weight

At Home:
Strict Press:

If available weight not heavy enough to feel HARD, opt for Z Press (seated, legs straight out in front), and add tempo if needed)

Superset with 10 tempo bent over rows (1111)


In 5 Min:
Row 1000m/800m
AMRAP in remaining time:
9 Front Squats (at light weight)
25 Double Unders

-Rest 2:30-

In 5 min:
Row 500m
AMRAP in remaining time:
7 Front Squats (light/medium weight)
25 DUs

-Rest 2:30-

In 5 minutes:
Row 250m
AMRAP in remaining time:
5 Front Squats (medium/heavy weight)
25 Double Unders

Well, this one is special. In Rebecca’s words, “it starts out as a rowing workout, and becomes more of a barbell workout.” In Heidi’s words, “take the bait and make the row hurt. Suffer through the remaining reps and you’ll get more fit.”

Aim for 2 rounds in the first set, then increasing rounds and reps as you go. Hold on to your butts!


Warm Up:
200m run, then:

Alt Tabata:
Cossack Squats + Squat “Lands”


10 Rounds:
1:00 on/1:00 off
8 up downs to plate
10 air squats
bicycle crunches for remaining time

Cool Down:
2 mins/side quad smash

Challenge today is to move FAST. The bicycle crunches should be a fun change, BUT the real work is in smashing the up downs without hesitation and hitting those squats FAST.



Bring a pair of dumbbells or one heavier one!

Warm up:
400m run

2 rounds:
5 perfect stretch/side
10 yoga push ups
20 toe touches

400m run

Run 2 miles

Every 3 minutes (including 3, 2, 1, Go!) perform 10 Burpees

Run 5K

Every 3 minutes (including 3, 2, 1, Go!) perform 10 Burpees

Today we test your endurance. Grab those running shoes and get after it between sets of burpees. The faster you run, the less burpees you have to do!


Hale Mobility

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