programs gym photos nutrition videos

Our Code For Fitness

How Do We Help To Make YOUR Life Awesome?

Our “Code for Fitness” is centered around the philosophy that you have a Coach for Life, a focus on fundamental movements essential for thriving in life, consistent training, accountability, and community support, and a plan of action that helps set you up for long-term success.

We aim for clean eating 80 to 90% of the time, getting out and enjoying nature at least once a week, playing a sport or activity at least once a week, trying a new sport once a year, and embarking on a new adventure at least once a year.

In an effort to help support this awesome lifestyle, we encourage you perform our Code for Fitness 2-3 times per week.  Our Code for Fitness is essentially performing functional movements that help support your lifestyle 2-3 times per week on either the group class setting or in 1-on-1 Personal Training sessions.

Let's take a deeper look at what makes up our "Code for Fitness":


Functional movements are generally core to extremity movements that mimic movement patterns you’d see in life. Getting off the toilet is just a squat. Picking up a suitcase is a deadlift. Putting a box onto the top shelf is a press. The stronger and more efficient you become at doing functional movements in the gym means the stronger and more efficient you’ll become at getting through your day. From grocery shopping to walking up stairs, our goal is to help make your life easier.

Much of what is required to master functional movements often involves learning proper movement patterns. This brings me to our second key to our code for fitness: Mobility and stability. Some people are limited by their flexibility or mobility, meaning the range of motion around a particular joint, while others are hyper-mobile and lack stability. To help you with your mobility and stability deficiencies, you’ll spend time each day doing accessory work—usually pre-workout activation, and post-workout recovery drills aimed to iron out your strength and mobility imbalances to get you moving more effectively.


Improving your 10 General Physical Skills—strength, speed, power, flexibility, cardiovascular endurance, stamina coordination, accuracy, agility and balance—often means you’re require you learn technical skills. From gymnastics movements, like pull-ups, push-ups, handstand push-ups and muscle-ups, to power lifting and Olympic weightlifting movements like the clean and the snatch, skill development is the third key to our code for fitness. The more skills you’re able to master—or even reach an intermediate level—the more skills you’ll have to transfer to your day-to-day life.


The fourth key to our code is variability: Variable movements, which we already talked about, as well as varying intensity and energy pathways.

Intensity is basically the same thing as power. Power is defined as force multiplied by distance, divided by time. The faster and stronger you become, the more powerful you become, meaning the more intensity you’re able to put forth. The more intensity you’re able to apply, the more fit you are.

That being said, there are some other things to note about intensity. For one, it’s important to develop good mechanics—skill development first. Then, once you’ve learned a new skill, you need to develop consistency with that skill before you can add intensity.

And even when you have mastered mechanics and consistency, this doesn’t meant everyday has to be the hardest workout of your life. In fact, if you’re finishing every workout in a steaming pile of vomit and sweat you’re probably doing something wrong. As we like to say around here that everyday isn’t a test day.

Pick your battles with intensity. Some days we want you to focus on skill and accessory work. Other days are about strength. And some days—maybe once a week—we want you to test yourself in order to measure your fitness progress.


We will measure your progress in workouts that test all sorts of time domains. In other words, all three different energy pathways. The first pathway is the phosphagen system. This system uses creatine phosphate to generate energy. Your body can’t stay in this system very long. It usually lasts about 1 to 30 seconds. Workouts that fall into this system would be things like a one rep max clean and jerk or a 100-meter sprint.

The second pathway is the anaerobic glycolysis. Like the phosphagen pathway, it doesn’t require oxygen. It uses the energy contained in glucose and lasts between about 30 seconds and three minutes. A workout that would test this system might be a 500-meter row or a couplet (a workout that combines 2 movements such as Thrusters and Pull-ups). If you’re fit enough to get it done under three minutes then you are challenging your phosphogen pathway.

The final energy pathway is your aerobic system. This pathway requires oxygen and is the system your body goes into during any workout that lasts longer than a couple minutes.


Measuring your progress is one of the most important aspects of what we do. Watching yourself improve is what’s going to keep you coming back for more. This brings me to the final key to the code for fitness: Gamify fitness. Make a game out of it!

Whether you’re competing in an in-house competition with three teammates, or you’re competing against your best Fran time, we want you to know your numbers. There’s nothing more personally rewarding than knowing you can lift more weight or run faster than you could a year ago. Watching a 50-year-old woman get her first pull-up is any coach’s dream.


As we’ve already said, our goal is to make your life easier. When you’re fit, you’ll be more generally physically prepared for life.

We believe that human beings differ by degree, not by kind. This means the code for fitness is the same whether you’re a 20-year-old Olympic swimmer or a 65-year-old grandmother. It’s simply the degree of intensity that changes.

Because of this, our code for fitness prepares you not just for life, but also for your sport. Strength gains, power gains, and flexibility gains will keep you skating faster on the ice when you’re 40 and playing in a beer league, and they’ll also keep the NHL hockey player skating faster and staying injury-free.

And remember the adventure we want you to embark on each year? The big camping journey or the trip around the world? Adventures require some of the physical skills, too—strength, stamina, not to mention enough youthful energy to endure the adventure. Our code for fitness also prepares you for your adventure so you can make the most out of your vacation time, too.

Finally, since our code for fitness is as useful for the 80-year-old as the 20-year-old, it’s designed for longevity. We want to keep you fit for life, not just while you’re in your prime. When you can do burpees and clean and jerks as a grandmother, you’ll avoid the hospital and old age home.

I hope you enjoyed this article and are now motivated and inspired to help improve your overall fitness to help support your lifestyle goals!

Monday October 22nd:
Lactic Tolerance Energy System Training

Related Articles:
How I Fixed My Back Pain
Depression, Frustration, and Determination
A Different Starchy Breakfast Option