No Pain No Gain

  No pain, no gain. It’s a famous saying and one we hear far too often in the fitness industry. But is it really safe to train through pain? What is DOMS There are 2 major types of pain commonly associated with training, DOMS and injury pain. DOMS, or Delayed Onset Muscle Soreness, is the term used to describe […]

Is The Biggest Loser Dangerous

  At some point in our lives, each of us has probably watched ‘The Biggest Loser’ at least once. The race to lose the most weight brings with it a lot of emotions and many hours of exercise, with some of the winners losing well over 100kg. However, what is the real cost of the […]

Learning A New Skill

Stage 1: Unconscious Incompetence Unconscious incompetence is the first stage of skill acquisition. At this point, the athlete doesn’t know that they aren’t capable of the skill, and also does not value the performance of the skill. For example, the athlete is unable to perform a muscle up, and does not see how it could […]


What is the ‘Asian squat’? You may not have heard of the term ‘Asian squat’ before. It is essentially a squat where the individual is able to sit in an extremely deep squat position while keeping their heels firmly planted on the ground. Often the individual feels this position is quite comfortable, and some people […]

To Roll Or Not To Roll

What are the benefits of foam rolling? Foam rolling has recently increased in popularity within the athletic community, used as a method to aid in recovery as well as in preparation for a training session. It’s an inexpensive alternative to sports massage and can be used to sort out small niggles before they become big […]


Teams of 3 For Time (30 Minute Cap): 600 Meter Run With Plate (everyone carries) (45/25) 140/100 Calorie Row 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Cleans (115/80)

11 Ways to Curb Your Bad Eating Habits

  1. Hide Your Vices This step seems fairly simple and obvious, but having tempting foods sitting in front of you on a regular basis does not make it easy to avoid them. Try to avoid buying these foods altogether, but if you must have them in the house-place them somewhere you will not see […]


1) Push Press – Build to a heavy set of 10 2) AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.

Winter Is Just Around The Corner

It can be difficult to find the motivation to train during winter. Not only is it often dark and cold, but you’ll often be wearing thick, concealing clothing. No one will see if you put on a few pounds, right? Stopping your training during winter means you have to fight so much harder to get […]

2017 Holiday Schedule

Closed on January 1st. May 29th 10am only July 4th CLOSED September 4th CLOSED Closed November 23rd and 24th Closed December 25th & 26th