#thisweekatthegym

Nov 4
1 min

THIS WEEK AT THE GYM: W/C 11/14

THIS WEEK AT THE GYM: Last week we finished our 9-Week Olympic strength cycle, retesting our 1-Rep heavy front squat, snatch, and clean & jerk. Everyone at the gym has been working consistently with these lifts, so it was awesome to see it all pay off with some big time PR’s! We will now be transitioning into more of a traditional GPP style program were we will still be pushing, pulling, hinging, and squatting but not in a structured strength cycle as we have been. This week’

Oct 23
1 min

WEEK AT THE GYM W/C 10/24

It's a DELOAD WEEK for our Olympic strength cycle! We’ve gone through deload weeks before, but just as a refresher: a 'deload week' is when we intentionally take a significant amount of weight off the bar to allow our body time to recover and repair from the past 8 gruelling weeks. We’ll still be snatching, clean & jerking, and front squatting, just lighter to keep the movements fluid to practice our technique before our 1-rep retest next week. We’ve got some tough and fun wo

Oct 16
2 min

THIS WEEK AT THE GYM: W/C 10/17

It's another stellar week of programming as we head into week 7/9 of our Olympic strength cycle. Things are about to get heavyyy! For our front squats, athletes will be getting after 3 working sets of 4, 2, 2 repetitions starting and finishing heavier than last week's sets of 4, 4, 2. As we start getting into these heavier sets in the last few weeks, athletes will need to be smart with how they increase their weight to avoid any failed reps. For the clean and snatch complex

Oct 9
2 min

THIS WEEK AT THE GYM. W/C 10/10

THIS WEEK AT THE GYM: The FWD.Fit community is already getting STRONG AF, and the work ain’t done yet! This week at the gym we’ve got some great strength and conditioning pieces to get excited about... We are now on week #6 of 9, so let’s dive into it. For the front squats, athletes will be getting after 3 working sets of 4, 4, and 2 repetitions - starting heavy and ending heavy+. Heavy+ means a very challenging weight on the bar, but NOT to the point of failure. For the clea

Sep 30
2 min

THIS WEEK AT THE GYM W/C 10/3

Another week in the books FWD.Fit fam, and another week of solid strength gains and awesome workouts coming at ya! For the Strength this week, we’ve got our 4 lifts we are working on for this 9-week cycle again: 1) Front Squats, athletes will be tackling 3 working sets of 6, 4 and 4 repetitions, starting moderate-heavy and building to a heavy set of 4. Ideally, athletes should be starting and ending heavier than last week’s identical sets and reps. 2) We’ll also be getting a

Sep 23
2 min

THIS WEEK AT THE GYM: METCON W/C 9/26

FWD.Fit fam! We're gonna be closing out the last week of September S T R O N G - literally! Athletes will be getting after 4 different strength pieces, still woking on that 9-week cycle: For the front squat, athletes will be going for 3 working sets of 6, 6, and 4, building to a heavy set of 4. For the clean and snatch complexes, athletes will be performing 4 sets of 2 pausing clean/snatch deadlifts + 1 clean/snatch pull. The 'pausing deadlifts' will have three pauses, the fi

Sep 5
2 min

THIS WEEK AT THE GYM: W/C 9/5

It’s a big week ahead! This summer’s programming focus was all about higher-skill gymnastic work and pushing our fitness to its full potential, but now it’s time to change gears! Buck up buckaroos 'cause this week we’re starting our 9-week strength and Olympic lifting cycle. I’m super excited to start putting up some bigger numbers and I think most of you are pumped up for this as well. For the strength, this week athletes will be testing two lifts; a 1-rep heavy clean & jerk

Aug 21
1 min

THIS WEEK AT THEE GYM: W/C 8/22

What’s up FWD.fit fam? Coach Alex here with another stellar week of programming you won’t want to miss! For the strength this week athletes can look forward to some reverse lunges, double dumbbell Romanian deadlifts, and a big bicep finisher - it's still summer after all! There will also be a little teaser for our Olympic weightlifting cycle starting in two weeks with a; power clean + hang clean + split jerk complex. For the workouts we’ve got some grinds, a couple of sprint

Aug 16
1 min

THIS WEEK AT THE GYM: W/C 8/16

What’s goin on FWD.fit fam? Week #3 at our new location and we are cruisinggg! Let’s take a look at what’s in store for the following week.... For the Strength piece athletes can look forward to a heavy snatch complex, a heavy 1-Rep thruster, sumo deadlifts, and some glute accessory work. For the workouts this week: We’ve got a little bit of something for everyone. We’ve got some sprint intervals, high skill gymnastics, some heavy powerlifting, and today's EXTRA SPECIAL grin

Aug 5
1 min

THIS WEEK AT THE GYM: METCOM W/C 7/7

This week's programming is just "WOW"... so let's get to it! It's been a hell of a first week here in Hawthorne, we hope you have all enjoyed it as much as we did. This week's workouts are 10/10...let's break it down... For the Strength pieces this week we've got something for everyone. Each day brings something new and exciting; spending time working on Strict Deficit Handstand Pushups, Heavy 3-Rep TNG Power Cleans, Goblet Split Squats, and some Arm and Ab Finishers. It is d

Jul 11
1 min

THIS WEEK AT THE GYM: METCON W/C 7/11

Epic week of fitness in store for us this week, so let us break it down for you! For the strength piece, we’ll be putting some emphasis on gymnastics and Olympic lifting - be ready for a power snatch + overhead squat complex, strict and kipping ring muscle-ups, as well as some handstand and deficit handstand pushups. As always with the higher skill gymnastic work, we’ll find a suitable movement that will be just as challenging to match any ability level. This is a special wee

Jul 4
1 min

THIS WEEK AT THE GYM: METCON W/C 7/4

July is upon us already, we hope everyone enjoyed their 4th of July Weekend! Big week of programming ahead, let’s get to it... METCON is getting serious, we've just finished our 9-week Wendler strength cycle with so many of you making huge gains in your bench press, squat, and deadlift - We loved seeing everyone get psyched for some new PR’s, but more so, getting so excited for each others lifts. The camaraderie was infectious, that’s what the community is all about! For the

Jun 20
1 min

THIS WEEK AT THE GYM: NCX

What’s up NCX’ers!? Benchmark week was an absolute blast - at least it was for me to coach it! We don’t always have to push ourselves to our limits, but sometimes it’s good to test what we’re made of both physically and mentally, so his week, we’ll be getting back to business with some strength work. As mentioned a few weeks back, we’ll be taking the rest of June off structured strength, so we’ll be hitting some unilateral pushing and pulling, rotational core work, and some l

Jun 20
1 min

THIS WEEK AT THE GYM: METCON

Loads of fitness to get through this week so lets get to it! For the strength, we’re on week 8 of 9 for our Wendler Strength Cycle, so that means we’ll be taking DE-LOAD week. This isn’t our first de-load, but for those that need a refresher; we take a week off lifting heavy to allow our body to repair and recover to be ready for next week when we retest our one rep maxes! We may be taking a bit of weight off the bar for the strength, but for the workouts we are still cruisin

Jun 13
2 min

THIS WEEK AT THE GYM: NCX W/C 6/13

NCX’ers get to “enjoy” a little strength holiday - but the term 'enjoy' is quite subjective of course! We’ll be taking the remainder of June off from structured, regimented strength training. The most recent cycle came right off the heels of a 9-week cycle and it can be quite monotonous hitting the same lifts week after week, so with this in mind NCX’ers will still get after some strength and resistance training, but we’ll be putting the focus on some UNILATERAL and ROTATIONA

Jun 13
1 min

THIS WEEK AT HE GYM: METCON W/C 6/13

Metcon Athletes have a big and heavy week ahead, come prepared! The Wendler Cycle is drawing to a close, we have a great Benchmark, and another Open workout as well! Let’s break it down: for the strength, athletes will be hitting week 7 of 9 the strength which means 5 reps at 75%, 3 reps at 85% and 1+ reps at 95% in the bench, deadlift, and Back squat. Let’s break it down: for the strength, athletes will be hitting week 7 of 9 the strength which means 5 reps at 75%, 3 reps at

Jun 6
1 min

THIS WEEK AT THE GYM: NCX W/C 6/6

Cruising right into June already, NCXers have a tough week ahead... We wanted to make sure Athlete's legs and shoulders were fully recovered from Murph before we reattempted our 3-rep max front squats and push jerks - the sheer amount of volume takes some time to recoup from, so now that those legs and shoulders are back to 100% let's get after it! But as always, listen to your body first and foremost when getting heavy. For the workouts this week, we’ll have some new and ch

Jun 6
1 min

THIS WEEK AT THE GYM: METCON W/C 6/6

Metcon fam! We’re on that strength grind for sure! We’ll be getting after week #6 of 9 for our Wendler Strength Cycle which means getting after 3 working sets of 3 reps at 70%, 80% and 90% in our Bench Press, Back Squat and Deadlift - (keep in mind, we should have added 5-10, maybe even 15lbs to our working weights last week, and the same goes for this week and next). Last week, we took our foot off the gas a little bit to allow everyone to fully recover from Murph, but now w

May 29
1 min

THIS WEEK AT THE GYM: NCX W/C 5/30

NCX’ers have a big week kicking June off! But before that, congrats to those who tackled their Murph! We’ll definitely take the first day back with a bit lower intensity to get the body moving again, but get ready - it's retesting week. That's right, it’s the final week - 9 of 9 for our Strength Cycle! This means athletes will be re-testing those 3 rep maxes in the Deadlift and Bench Press this week. Retests for the Front Squat and Push Jerk will come the following week - we

May 29
1 min

THIS WEEK AT THE GYN: METCON W/C 5/30

METCON FAM! Congratulations to those who completed Murph over the weekend. We had some veterans tackle it for their 10th time, and some first timers as well! It’s a mental mountain as well a physical. With that said, that amount of volume takes some time to recover from, so we’ll try to ease y’all back into some movement and the intensity will pick back up over the week. For our Strength, we’ve got week #5 of 9 for our Wendler Strength Cycle. This is an important week because

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