Good morning, ladies and gentlemen.  How was everyone’s weekend?  Hopefully it was filled with a little fun, a little outdoor activity and a little football.  Pritz and I were in Denver for a wedding and let’s just say that we enjoyed a little one too many red light activities (nothing like dancing to friggin’ Poker Face with a 10:4 guy:girl ratio…really?)

Needless to say, it was a great time and a nice getaway.  First time we’ve left the gym since it opened six months ago and it was good to recharge the mental batteries.  Ready to get back to an excellent week starting today.

Training Split

I am going to start putting the workouts for the whole week on the white board starting this week so you can see exactly what we are doing each day.  Can’t promise this is going to stick but I am going to experiment with it in light of a couple of new classes added to the schedule.  I want to give people the opportunity to plan in advance if that’s what they prefer.

Here’s what we have this week and you can find the detailed version in the gym.

Member Shout Outs

An awesome week last week that included a new gym record for box jumps, a 4:15 Chicago Marathon time and a 175# deadlift for a P360 chica.


Lean & Mean Meal Plan

As a reminder, the Lean & Mean Meal Plan has been live on the site for three weeks and we are adding more and more members to it each week.  It includes the breakdown of what meals you should eat, how to make them, what ingredients you need and where to get them.  If you are interested in completely eliminating the guess work from your nutrition goals then I highly, highly recommend it.

This week’s meals are:

  • Turkey Bacon Wrapped Egg Bites
  • Thai Basil Chicken Soup
  • Grass-Fed BBQ Pot Roast
  • Buffalo Bleu Chicken & Green Beans


It’s just $9 right now and will be going up to $20 in November so jump on it!  Just shoot us an email and we can add you to it immediately.

Mud Run & Happy Hour

Okaaaaaay, folks!  This weekend should be an awesome time as we have the Mud Run and post-race Happy Hour at Sneak Joint.  Looks like we will have 23 brave souls going through the muddy elements this Saturday and hopefully many more meeting up at Happy Hour after.

This also means that we will not be having Outdoor Challenges this Saturday but we’ll be providing you with an easy home-based workout for those of you who include Saturday as part of your routine.

If you are not Mud Runnin’, then plan on meeting us at Sneak Joint around 4 for happy hour.

For those of you who are running then check out the full schedule of the day here.

Black Ops & Power Hour

First week of new classes went really well and we are looking forward to some new faces for them this week.  As a reminder, we have Black Ops Wednesday night at 7:45 pm and Power Hour Thursday evening at 6:15.

Black Ops: lights low, energy high

Black ops mean black ops, baby!

The schedule we are currently running is what we will most likely have for the foreseeable future.  We’ll continue to monitor the outdoor challenge time as the days get a little shorter, but if you are an outdoor regular then expect to have at least a little bit of your workout at dusk!

Trivia Winner

This week’s trivia winner was Andrea O’Donnell!  With her guess of 15,000 for “spiders in one acre of green area’ she was closest to the actual answer of 50,000…I am never going into green area ever again, this much I know.

Membership Reminder

A reminder about our new membership plans for you guys.

  • Super Unlimited, $159 – includes unlimited access to every class we run including Yoga for Athletes & Surf n’ Turf SUP, as well as access to Lean & Mean Meal Plan
  • Unlimited – $139 – unlimited Daily Challenge & Outdoor Challenge classes
  • U-Call-It, $99 – Pick three per week of any class combination you want. (some restrictions apply).
  • Morning & Afternoon Discount – 10% off all packages
  • Military, Fire & PD – 15% of all packages
  • Service Industry – 10% of all packages

Good Eats: BBQ Grass-Fed Pot Roast

  • 2 lb. grass fed beef pot roast
  • 1 pack baby carrots
  • 2 sliced red onions
  • 1 pack sliced mushrooms
  • 2 diced bell peppers
  • 1 bottle low-sugar (>10g) BBQ sauce

Add all ingredients into a crockpot or slow roaster and cook on low heat for 8 hours.  This works best if you can set it overnight or before you head into work.

Let us know what questions, comments and feedback you guys to continue to make us a better gym.