Workout of the Day

You Must Be This Fit to Join


“I want to wait until I’m a little stronger and faster before I start.”

I’m never more perplexed than when someone tells me that they can’t train here because they’re not fit enough. Improving fitness, after all, is kind of our bread and butter.

Imagine visiting your mechanic because your car is making some odd noises, and then, when he tells you what the issue is, telling him that you want to wait until the noises stop before you come back to have him work on the car. Or imagine telling your doctor that you think his services are great and all, but you want to wait until you’ve gotten your blood pressure lower before you seek his help with lowering your blood pressure. I don’t think I need to explain the absurdity of this way of thinking.

So let’s set things straight: there is no “you must be this fit to join” meter stick at the entrance to the gym. You are not required to be fit, strong, or experienced to begin. You don’t need to look a certain way. You don’t need to know what a snatch is, what a good squat pattern looks like, or what type of diet best supports your training. Our only requirements are motivation to embrace the process and a readiness to learn. We’ll take care of the rest.

- PS


  • 3 rounds for quality:

    • Max time L-hang hold

    • 10 candlesticks

    • 60s plank


  • 3 rounds for cals/reps:

    • 20s max cal bike

    • 40s max HSPU

    • Rest 90s

    • 20s max cal bike

    • 40s max ring dips

    • Rest 90s

*score = total of reps + cals