This is the program that will get you in the best shape of your life!

Program is built in 6-week cycles and is designed to be your primary fitness program. We carefully plan workouts to ensure that variation doesn't compromise safety so that intensity can be present. This program will include strength cycles that focus on large muscle groups with variation across squatting, pressing, lifting from the ground, and pulling. The program also includes conditioning that could have you running, performing burpees, using dumbbells/barbells, lifting off objects, learning variations of pullups. Sometimes we row, bike, and swim. But options will be provided if you don't have equipment.

Additionally, FITNESS includes everything offered in the FINISHERS program

You will get a weekly video on the week ahead detailing what is ahead for the week and why we are doing it.

If you want to take control of your body and start transforming physically and mentally, become a PACESETTER.

If you are training CrossFit, Hyrox, Orange Theory, Obstacle Course Racing, running, or the like, you need to become a PACESETTER.

If you are an aging athlete, still engaged in weekend soccer, rugby, softball, or kickball leagues. You need to start training to be better and stay injury free - Become a PACESETTER.

Progressions  - In August we started inclined press program and built a 6-week disciplined progression.

• Week 1 - test a max lift. If you aren't used to inclined pressing, find something heavy, but not scary.
• Week 2 - 5 reps, 5 times. (5x5) start at 50%-60% of max effort, and add 10 lbs each set
• Week 3-5 - continued variations or reps, sets, at different percentages
• Week 6 - retest max set

You can expect strength cycles across all major lifts.

Sample Day

• Dynamic warmup. Start moving and work up a sweat.

Strength

• 5x5 inclined press. start at 50% and add 5-10 lbs each set

Conditioning

• Cindy (as many rounds as possible in 20:00)
• 5 pull ups (strict. use a band when fatigue sets in)
• 10 Pushups (full extension and chest to floor)
• 15 air squats (below parallel)

Finisher

• 100 GHD situps (aim for a large first set, then break the rest up with as many breaks as needed)