What To Bring To A Fitness Competition


4 Male Spots available for Spark Competition this Saturday. So you’ve decided to sign up for a fitness competition. I’ve been a ton of these things, both as an athlete and as a coach, and I wanted to share some advice on how to make the experience as enjoyable as possible. There are many, many articles out there about the … Read More

Strength WOD – Sept 14 – 20

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

Sept 14 – 20


Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Run/Row 400-500m Cat/cow x10 Sidelying Leg Windmill, 5/5 Plank/Bird Dog Plank, 60″ Side Plank 30″/30″ Hang Shoulder Circles 10/10 Passive Hang to Arch Hold, 5×5″ WOD Our … Read More

Yes, Your Fran Time Dropped. No, Your Conditioning Did Not Improve.

adminTraining Tips

If you have been doing mixed-modal training for some time now and you haven’t seen your monostructural conditioning tests (run, row, bike, swim, etc) improving steadily along the way, then your conditioning probably isn’t actually improving. Even if you’ve been seeing your times on WODs improve. If tests like the 1000m, 2000m, and 5000m Rows or 800m, 1 mile, and … Read More