Team,

There are three new blog posts available. The third post provides detailed information about our new classes and their schedules. Make sure to read all three posts to stay fully updated!

Mike.

MONDAYS
We have a new format and different programming for you on Mondays at 6:30 pm.

Functional Body Building (FBB) combines traditional strength training with functional movements to enhance overall athletic performance, aesthetics, and injury prevention. This training methodology emphasises controlled, high-quality movements and often includes exercises such as deadlifts, squats, presses, and pulls, integrating them with bodyweight movements and stability exercises.

Intention and Benefits:

• Strength and Muscle Development: By incorporating compound movements and isolation exercises, functional bodybuilding helps build lean muscle mass and increase strength.

• Improved Movement Quality: Focuses on perfecting form and technique, leading to better movement patterns and reduced injury risk.

• Versatility: Incorporates various training tools like dumbbells, kettlebells, and resistance bands, making it adaptable to different fitness levels and goals.

• Balance and Coordination: Enhances coordination, balance, and flexibility through functional movements, which are beneficial for everyday activities and athletic performance.

TUESDAYS
Every Tuesday, we will rotate through four different types of programming each week, and then repeat the cycle every month.

The schedule is:

• Week 1: Skills and Drills

• Week 2: Oly101

• Week 3: Skills and Drills

• Week 4: Power

We will follow this pattern every month as a trial for a few months, so make sure to join in and show your support!

These classes are designed to help you develop new skills outside of our regular sessions, allowing you to bring these new abilities into your usual workouts and elevate your training game. Vote with your feet, team!

WEDNESDAYS

Engine:
Formerly our Monday grind, now spicing up your Wednesday evenings with an adrenaline-pumping cardio session.

The Engine class is a pure cardio-focused session using equipment like rowers, ski ergs, Echo bikes, and Concept2 bikes. Workouts vary, sometimes focusing on a single machine, such as a 5k row, or combining multiple machines for an intense cardio session. Occasionally, the class incorporates additional exercises to add variety and challenge.

The goal is to enhance cardiovascular endurance through diverse and dynamic workouts.

SATURDAYS

MetCon:
Starting Saturday, the 10th, we are combining our MetCon classes into one larger session “ΞVOLVE – TΞAM” from 7 am to 8 am.

As a result, the 8 am Saturday class will no longer be available. The goal is to bring everyone together for extended, challenging workouts in partners or teams.

This new format will also allow for a more thorough warm-up, followed by a coffee with your coach and teammates. It’s going to be an epic way to kick off the weekend, build camaraderie, and train together with members you may not usually meet.

We appreciate your understanding and look forward to seeing you all at 7 am!

CrossFit Compete:
90 minutes (8:30 am to 10:00 am)

The ultimate Saturday showdown where determination meets performance.

We’ve extended the class to 1.5 hours, giving you more time to warm up, receive coaching, and dive into some intense, old-school CrossFit workouts. This class is designed for those who thrive on competition and have a passion for pushing their limits. Whether you’re prepping for your next competition or just love the thrill of a good challenge, CrossFit Compete is your platform to shine.

Bring your A-game, and let’s make every Saturday count!