For December, we are focused on upper body push, and lower body pull. Think chest press, deadlifts, overhead press and hamstring curls.

We are also excited to be partnering with Chocolat De Kat for our Saturday workouts where you will get 10% off chocolates (at both locations!)

We also have a nutrition workshop on Dec. 6! Join us for a one-hour workshop with sports nutritionist and powerlifter Maria Manrique, where you’ll learn how to actually enjoy the holidays without sacrificing your goals or your sanity. No fear-mongering & no ‘clean eating’ lectures. Just practical nutrition strategies you can actually use while still enjoying the good food and good people.

Sign up here

We are building the workouts in 4 week phases. Each phase focuses on full body durability, cardiovascular capacity and muscular endurance.

Within the phase, the strength days will repeat and focus on 2 main lifts (one upper and one lower). This is designed to help you progress the skill of those lifts (squat, deadlift, chest press, pull up, push up , farmer's carry) as well as not overload the body through the week.

We want you to get stronger, have better heart/lung capacity, and stay injury free so that you can do the things you love!

For November, we are focused on upper body pull, and lower body push. Think pull ups, rows, squats and lunges.

We are also excited to be partnering with Capulus Coffee for our Saturday workouts where you will get 10% off smoothies and coffee!