2702, 2019

THUR: FREE March Community Workout This Saturday

By |February 27th, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

THUR: FREE March Community Workout This Saturday
It’s that time again, team. Join us this Saturday for some free fitness.

9am – Crown Point
9am – Ocean Beach

Bring your pals, family, friends, enemies, whomever. It’s all free for you and for them, and you don’t need to register.

We hope to see you there.

-The Team

Thursday, 2.28.19
First. For […]

2602, 2019

WED: Is Your Progress Theoretical or Concrete?

By |February 26th, 2019|All Articles, Daily Workout Blog, Today's Workout|0 Comments

WED: Is Your Progress Theoretical or Concrete?
Let me ask you something.

How do you know if you have made progress towards your goals? Serious question that I would genuinely like you to take a moment and reflect upon? What measurements and benchmarks do you have in place to assess whether or not you are “better?” Do […]

2502, 2019

TUES: With Nutrition, It’s Direction Not Speed

By |February 25th, 2019|All Articles, Daily Workout Blog, Home Page, Nutrition, Today's Workout|0 Comments

TUES: With Nutrition, It’s Direction Not Speed
Early on in our Group Nutrition Coaching, we try to hammer home the concept of modest progress equaling sustainability. The reason that we say that is multi-part.

1. It’s good physiology — There is no sustainable program on Earth that will strip off all the fat that you want to […]

2402, 2019

MON: Why Grip?

By |February 24th, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

MON: Why Grip?
Last week, we mentioned that grip strength would be a skill goal this BLOCK that would have ancillary benefits to your fitness. Grip training can be a tough sell. There’s probably nothing less sexy when it comes to functional fitness. After all, who the hell wants to just hold heavy things for an […]

2402, 2019

This Week’s Training 2/25 – 3/3

By |February 24th, 2019|Today's Workout|0 Comments

2102, 2019

FRI: Muscle-Themed PSC Days

By |February 21st, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

FRI: Muscle-Themed PSC Days
You might have noticed in the Programming Prep from earlier this week the inclusion of a muscle-focused PSC day each week, similar to before when it was called “structure”. The only improvement we decided to make to those days, aside from the re-brand, is that each BLOCK we will focus on two […]

2002, 2019

THUR: Post Workout Nutrition

By |February 20th, 2019|All Articles, Daily Workout Blog, Home Page, Nutrition, Today's Workout|0 Comments

THUR: Post Workout Nutrition
People follow many different forms of nutrition protocol. Some it based around taste, some body composition goals, some of it ethics. The important thing to remember is that your body’s physiology doesn’t take a backseat to your brain’s choices, certain processes within your body are going to take place and you’re either […]

1902, 2019

WED: BLOCK 1 Club Inductees

By |February 19th, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

WED: BLOCK 1 Club Inductees
A very big congratulations to the folks who pursued some big goals this past cycle in BLOCK 1.
Ocean Beach

Level 1 Club Inductees
Cali Spaulding, Row Club
Katie Musgrave, Row Club
Brian Annen, Row Club
Chris Healy, Row Club

Level 2 Inductees
Wes Carlin, Row Club
Michael Smoker, Row Club
Brian Annen, Barbell Club

Level 3 Club Inductees
Brian Bishop, Row Club
Liz […]

1802, 2019

TUES: Mic’d Up — Coach Mark

By |February 18th, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

TUES: Mic’d Up — Coach Mark
We like to have some fun and show the hustle of coaching from time to time with our Coaches. It’s always great to observe a Coach and the dynamic they have with their class, and even better if you can capture a few gems on there, coaching or comedic.

Today, we […]

1702, 2019

MON: BLOCK 2 Programming Prep

By |February 17th, 2019|All Articles, Daily Workout Blog, Home Page, Today's Workout|0 Comments

MON: BLOCK 2 Programming Prep 
BLOCK 2 Cycle:
Monday: All Purpose
Tuesday: Strength (Jerks)
Wednesday: All Purpose
Thursday:  Strength (Front Squats)
Friday:  Muscle

Name: “Ride the Lightning”
Timeline: 2/18 – 3/31 (6 Weeks)
End of Cycle Testing: 3-Rep Front Squat and Jerk
PPB: Aerobic Power 2
(NEW) Skill Focus: Grip Strength
(NEW) Muscle Focus: Glutes & Back

Primary Lifts
To learn why we pick (1) absolute strength lift and (1) […]