January 2023

Tuesday 1.17.23

Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10 Tempo dumbbell rows Cardio Rest 2 min All sets should be challenging Cardio choices: Row 500/450m Ski 450/350m Bike .7/.6

Monday 1.16.23

Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet Squats 4 Sets of 8, challenging weight 3 sec eccentric each rep “Brookie” AMRAP 10 4 TTB 3 Chest to bars

Friday 1.13.23

4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if you could have done 5 more + “Shorty” AMRAP 10 6 Burpees 12 KBS Run 100 Meters Sub for run: Row 150m or bike :30 sec

Tuesday 1.10.23

Stagger Hinge + Vertical Push + Single Arm Horizontal Pull 4 Sets 8-10 Stagger stance double Kettlebell Deadlift 8 Tempo barbell or dumbbell push press, 3 se eccentric on each rep 8-10 Single arm dumbbell rows Cardio Cardio choices: Bike .7/.6 Row 500/400 Ski 450/350 Rest 2 min after each round All sets should be …

Tuesday 1.10.23 Read More »

Monday 1.9.23

Choice One: Front Squat 10@65-70% of 1RM Clean 8@70-75% 6@75-80% Max Reps@same weight as first set Choice Two: Front Squat 4 Sets of 8 reps at a challenging load If you did this last week add 5-10# to each set “Three Toed Sloth” EMOM 15 0:00 – Vertical Pull 1:00 – Horizontal push 2:00 – …

Monday 1.9.23 Read More »


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$20 Per Class

OUR Information:


166b Riverview Ave, Waltham MA, 01760


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.