Hope everyone has had an amazing weekend! We want to introduce a new program that will be going on for the next several months if you choose to accept the challenge!

In case you didn’t know, we have been following the Wendler cycle for the past month. It’s a simple, effective, and easy to follow program with proven results….and we all want results.

We also want a challenge to work towards, so we are going to implement a program called I AM STRONG.


The brainchild of coach Angie, this program will run for 4 months, culminating in a “Friday Night Lights” event where you get to showcase the strength you’ve gained over the past 4 months! You won’t be competing against anyone other than yourself, but we would love for you to PR your Back Squat, Deadlift, and Bench Press with your gym family, your immediate family, and any friends you want to show off in front of 🙂

Here is the total breakdown from Coach Angie:

For the past two months coach Cale’s programming has included Jim Wendler’s 5/3/1 cycle.

This program is a great way to increase your strength, break through weightlifting plateaus, and have fun while hitting PRs.

We would like to offer you an opportunity to test your maxes and see your gains at the end of the cycle. On March 31st the gym will open up to friends and family for Friday Night Lights. We will warm up each lift, work to a 1 rep max as our friends and family cheer us on to hit a new PR. You will max your bench, deadlift, and back squat.

In order to participate on March 31st, we will need a commitment. You will become part of the I AM STRONG team.

Team members will support, encourage, and keep each other accountable. The cycle doesn’t work if you do not commit to training. If you can’t make your squats on Monday, try to come in Tuesday. We are one team, the only competitor is yourself and your old PR.

Coach Cale will be distributing your Wendler sheets in order for you to track your progress.

Stay tuned for an I am STRONG Facebook group invite.

All strength training will be included in class, no additional time required.

Gains begin December 12th!

There you have it folks! Let’s start off 2017 the right way….the strong way!

12/5/16 – Deload week

1. Pre-activation

Foam Roll for 5 mins
90/90 x 60secs
Bretzel x 45 secs each side

2. Warm-up

Inch worms
Point & Shoot
Pull back & Reach
High Knees
Butt Kickers

3. Strength

Option 1)
1) Back Squat
10 @ bar
5 @ 40%
5 @ 50%
5 @ 60%

Option 2)
A1) Split Squat 3×10 each side – lighter
A2) KB Swings 3×25 russian – lighter
A3) Chin over Bar Holds 3×5-15secs
1-2 min


4. Conditioning

For Time
10 Thrusters @ 115/75
30 Pullups
400m Run
20 Thrusters @ 75/55
20 Pullups
600m Run
30 Thruster 45/35
10 Pullups

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