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Here’s the week of NCGo!  Here’s the week of mobility!  Here’s Monday’s NCGo wod! Monday FULL-BODY STRENGTH 5 SETS ON A 10:00 CLOCK… 5/5 Staggered DB Deadlift 8 DB Push Press 6 Slow DB Front Squats (Score is Load) FULL-BODY WORKOUT 6 SETS 1:00 – Cardio Choice 1:30 – Max DB Devil Press -:30 Rest[…]

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Hey Friends, We know that mistakes are unavoidable. It’s easy to grasp that we’re going to screw up, over and over, ad nauseam. And still we obsess over avoiding them. We drive the lawnmower into a pond (7th grade), get suspended from school (8th grade), bomb the SATs (Sophomore year), flunk a class in college[…]

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Here’s the link to our weekly programming chart and follow along vids. Here’s the link to our mobility this week. MOBILITY?!!! check your email or instagram for details to this class led by Shannon on Saturday! SUNDAY “Compound Cardio” 1 Minute of Cardio 1 Minute of a compound movement 1 Minute of Cardio Rest 2[…]

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Hi Friends, “Most people overestimate what they can do in a year, and underestimate what they can do in a decade”. -Bill Gates It can be discouraging and tough, but you can get a lot done with small steps. It’s also more than likely that as you continue to focus on the small steps, your[…]

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Here’s mobility   Here’s our weekly programming with follow along videos THIS COMING WEEK!! 3.29.21 to 4.4.21 Click the programming chart to see wods and follow along workouts, click the mobility link to see mobility follow along videos. Sunday: bootcamp! “Reps and Core” 30:30 x 2 1:00 Abs Rest a minute between 2 x through Athletes[…]

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Happy Sunday everyone! Here’s the link to mobility Here’s the link to our programming chart MONDAY FULL-BODY STRENGTH 4 SETS FOR QUALITY 12/12 Single DB Crossbody Romanian Deadlifts 20 Alt Cossack Squats -12:00 Time Cap- (Score is Weight) FULL BODY WORKOUT 3 SETS FOR MAX REPS 1:30 – Max Alt Single DB Up-Downs -Rest :30-[…]

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Register While Level 1 participation is free, we would love to have you register and compete at Level 2. Our goal is to raise at least $1000 for prizes, which will ultimately go toward helping the local economy bounce back from the pandemic.It’s only $20 to join the Gym Leaderboard. Proceeds will go toward prizes that support you and[…]

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Programming What’s coming up? Here’s the week’s programming chart and follow along links! Here’s the week’s mobility videos! Here’s where you can join us via Zoom Monday! There are six fundamental movement patterns: Squat, Hinge, Lunge, Push, Pull, and Carry. They are fundamental because they have potential for long term strength development. Some days we will focus on one[…]

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