Wolf Den Strong

Wolf Den Strong


Just realized I did all those plank up-downs without maintaining tension. Did ‘em fast to get rid of them. Sooo...another case of learning a new piece but failing to implement it. But next time...
I started following the Autoimmune Paleo diet as recommended by Coach Rob. I made my first meal today, and it wasn't all that hard. The diet is expensive for me, but upon starting it I felt better almost the day after. The first thing I made was a chicken chili recipe, and it was DELICIOUS! Worth the investment and effort!!!
Is the power on there?
Why upper body strength is important (watch the video!!):
New workout???
I'm looking forward to this afternoon! I can't wait to build another muscle and grow a little stronger.😊👍🏼💪🏻
Coming to the party at 1715, who's gonna join me?? 🐺
Just wanted to thank Coach Rob for all the personal attention to help me rehab my sprained calf. What other coach/trainer takes the time to send you texts over the weekend and gives you a therapeutic massage. I'm sure I'll be back in the game well ahead of schedule. Thanks Rob Isamad Man (Coach Rob).

Our philosophy, attitudes, and standards are simply to have a willingness to work hard above all else and a readiness to embrace real meaningful change.

Now that you’re here, let us tell you what we really do. We build faith and courage. Helping others become believers that you can do better and providing you with the courage to become stronger. The faith that we will put you in the right position to succeed and the courage to accept that you deserve a better life for yourself. We literally have a system that will walk you through removing that self-doubt that has haunted you and led you to us. You will build the courage. All you have to do is walk through our doors. .

Since we’re home and can’t do sh*t I might as well break out the culinary skillz...Million Dollar Bacon. Thank you @first.watch for the great ideas.

Speed is NOT an inherent skill. Speed is directly related to what you do with your arms/shoulders.

Something I’ve noticed in this weekends ball games is that almost all of the players lacked proper upper body mechanics to effect sprinting under control. A lot of would be base hits became outs because players weren’t able to get to the base fast enough. It’s not enough to just run more or sprint more. Conditioning camps won’t resolve that.

What does more driving do to a car with faulty alignment? Always worse, never better. We are gonna change that.

This is raw video on simple arm action (unloaded & loaded) and lateral acceleration/deceleration. It is FAR from ideal but I wanted you to see how much they struggle with something so simple.

Breathe...it’s a beautiful day for 10km Erg session. Don’t let fear allow you to succumb to what is inevitable. Live your best life.

“In one way we think a great deal too much of the atomic bomb. “How are we to live in an atomic age?” I am tempted to reply: “Why, as you would have lived in the sixteenth century when the plague visited London almost every year, or as you would have lived in a Viking age when raiders from Scandinavia might land and cut your throat any night; or indeed, as you are already living in an age of cancer, an age of syphilis, an age of paralysis, an age of air raids, an age of railway accidents, an age of motor accidents.”

In other words, do not let us begin by exaggerating the novelty of our situation. Believe me, dear sir or madam, you and all whom you love were already sentenced to death before the atomic bomb was invented: and quite a high percentage of us were going to die in unpleasant ways. We had, indeed, one very great advantage over our ancestors—anesthetics; but we have that still. It is perfectly ridiculous to go about whimpering and drawing long faces because the scientists have added one more chance of painful and premature death to a world which already bristled with such chances and in which death itself was not a chance at all, but a certainty.

This is the first point to be made: and the first action to be taken is to pull ourselves together. If we are all going to be destroyed by an atomic bomb, let that bomb when it comes find us doing sensible and human things—praying, working, teaching, reading, listening to music, bathing the children, playing tennis, chatting to our friends over a pint and a game of darts—not huddled together like frightened sheep and thinking about bombs. They may break our bodies (a microbe can do that) but they need not dominate our minds.”

C.S. Lewis — “On Living in an Atomic Age” (1948)


Great time this beautiful morning hanging out with the boys watching them do their thing. Bringing home the WIN for Elite baseball!

#Repost @aarontetstone
Thanks Coach Rob for not only working these boys during the week @wolfdenstrong, but also coming out to support them this morning.

✅ It...Our new Kickboxing Coach Glen Cannon working with little Rylee who packs a serious punch. She is no joke but then again, she’s got a great Coach who also happens to be called “Dad”.

This is the kind of Coach we love. Hard working, focused, and loves his tradecraft. And the fact that he always finds time to teach his children is icing on the cake. We are blessed to have him.

If Kickboxing is something you’d like to try, you can still get in on our inaugural Cardio Kickboxing 🥊 class & EARN 2-WEEKS FREE! 😳

Classes begin Monday March 30th, 6:30-7:30pm. This is a limited time offer for the first 10 new members only.

#AlachuasOnlyKickboxingFacility #FightClub #Alachua #Cannon9ne @ Wolf Den Strong


✅ Fun with friends & family?

✅Get a phenomenal workout?

✅Learn self-defense skills?

✅Affordable cost?

✅Take all your stress out on a heavy bag?

Get in on our inaugural Cardio Kickboxing 🥊 class & EARN 2-WEEKS FREE! 😳

Classes begin Monday March 30th, 6:30-7:30pm. This is a limited time offer for the first 10 new members only.

Contact us for more info and join the fun!

Last night I had debilitating pain radiating from L5 laterally to my left anterior hip when I off-loaded all of my weight to my left leg. It took exactly 10 secs for it to completely radiate and for me to buckle and lose stability.

Today it’s gone after one adjustment from a personal friend and exceptional Chiropractor trained in Gonstead technique. He’s is one of several clinicians we work with frequently.

Too often, Doctors and therapists will focus their concern on your area of pain and completely miss its origin. Many of our own members have experienced this when we’ve worked on their left shoulder, for example, by focusing our attention to their right hip. It happens quite often. Localized pain comes from somewhere and the “where” is the key difference between chronic and resolvable. Knowing where to look and what to look for is paramount to helping people feel better.

I wanted to share a small example of some of the things we do and the partners we work with in helping make our clients lives better, including my own. I welcome our membership to provide their own brief experience on how we’ve helped them feel and move better by improving their pain.

Skillz...it’s what your athlete is missing out on. But not these little dudes.

#SportsPerformance #BuildingMonsters @ Wolf Den Strong

When you’re Chiro goes to a conference and brings you back a book. He knows I’m a physiology geek.

#1 reason you aren’t in this picture
👉🏼false belief you can’t do what they do

#1 skill we teach everyone
👉🏼true belief you can

EVERYONE, and I mean every single member, has walked through our doors and experienced disbelief. In turn, we’ve made them believers. Belief they are worthy. That I can always overrules I can’t.

You know you deserve this. Just pick up the 📞 and call us.

The boys learned a valuable lesson in team work today. No matter who you play for, who you are, where you come from, or any other unique characteristic, in these walls you play for Wolf Den and each other. No one gets through this blinded obstacle course without teamwork. I think the mission was accomplished. Now back to training. 💪🏽

Self-explanatory proclamation from @meanie1236. Great job today!

Don’t say “I can’t” do (fill in the blank)

That’s a lie we tell ourselves.

Tell the truth and say “I won’t” do (fill in the blank)

Once we begin with the truth we can take steps to do whatever we choose to do.

#LifeChoices quote by Dan DeCicco

Should we stretch before we run and/or exercise? A great topic one of our Members brought up this morning.

According to research the answer is no. But as with most studies you have to parse out the details before making a blanket statement about such a complex topic.

You can feel free to read one of the larger studies below but, as a former competitive runner and triathlete, I used to static stretch like it was going out of style. I still suffered a plethora of serious injuries. One life changing leading to a total ankle reconstruction.

About 10 years ago, I stopped almost all static stretching and moved to a dynamic pre-exercise warm-up. That is, a movement based warm-up that targeted what I had done the previous session and also what I was about to do that day. In the last decade, I’ve had ONE minor hamstring injury. Our membership have also had very few minor strain or tear injuries and never anything debilitating like an avulsion. We’ve been performing dynamic pre-training stretch protocols for years.

In physiology, there are rarely black & white rules. But there are some certainties. Stretching muscles and therefore the tendons they are attached to pre-exercise do not lead to long-term ROM changes and greater flexibility. Muscles will only allow what the brain allows it to do. Focusing on safe movement and controlled full range joint articulation will lead to neurological changes which will lead to greater flexibility and ROM.

#MoveBetter Claire Baxter, Lars R. Mc Naughton, Andy Sparks, Lynda Norton & David Bentley (2017) Impact of stretching on the performance and injury risk of long-distance runners, Research in Sports Medicine, 25:1, 78-90, DOI: 10.1080/15438627.2016.1258640

Limitless Love 💕

#HeKnowsNothingButLove #SundayMuse

Just a small example of the details we pay attention to at Wolf Den Training.

Today we slowed things down and worked on stability and strength from shoulder to toe by placing everyone in a destabilized unilateral position.

Talk about core work? This isn’t your typical ab session but then again, this isn’t your typical cookie cutter gym either.

Watch what happens in the video during this row. Look at how hard his lateral stabilizers are working to keep him upright. Chad French is literally working his foot muscles up to his shoulders. Switch the weight to the other arm and you work the other side of the leg & body. This is NOT easy. But it is very effective if coached properly.

#BestGymInAlachua #WolfDenStrong #TotalBodyWorkout #Alachua


Hard work is paying off. @ Wolf Den Strong

Environment is everything. It encompasses more than the space, it is the attitude, mentality and accountability of everyone who enters it. You must guard and manage your environment to achieve desired outcomes ~ @gymjonessalvation.

Nothing further need be said.

These two...can’t wait to see them put what they are doing in here 💪🏽🏋🏼‍♂️ to practice out there ⚽️

#AumanBros #BuildingAthletes @ Wolf Den Strong

For my surgery friends. Thought you would get a laugh at this. Although, I wouldn’t be laughing if I was the patient 👎🏼

The difference 8-weeks can do...

Strength, stability, proprioception, & coordination doesn’t come automatically as humans. We have to work on it. From gait patterns to the ability to move while carrying a load, these are things we specialize in. The end result speaks for itself. And we are just getting started with little man Hudson!

#MoreThanAGym #ChangingLives #BuildingPeople #Alachua #Gainesville #HighSprings #WolfDenStrong

“Not sure if I conveyed this earlier, but last week I won my age division in a 5k. It wasn’t blazing, but it was the fastest I’ve ever ran a race, and I really, really think it’s from Wolf Den...So thank you for that. You have great programming at the gym.”

I think this text today from one of our female former Crossfit members speaks for itself. We do one thing and we do it very well. We get you strong. When you’ve decided that your worth it, we are one phone call away.

Team USA

Tomorrow marks 40 years that I was glued to our 3-channel television watching the underdog US National Hockey Team beat the Soviets. It was a night that helped shape my life to come. To never give up. Always keep fighting. Believe you can do anything. Be loyal to your brothers.

Miracles do happen.


If you don’t believe in Miracles, take a look at this...

37 years ago #TeamUSA defeated the USSR ice hockey team in one of the greatest upsets of all time, also known as the 'Miracle on Ice'! 🇺🇸

It wasn’t planned but the energy was in the air and boy oh boy did they go for it today! These little beasts will soon be big beasts and that little ⚾️will be no match.

#KillinIt #WhenItClicks #Ballers @ Wolf Den Strong

It’s official. 100% of new members with 1 or more years of training experience find themselves scratching their heads at the difference in how much stronger and healthier they become with our format and methods. More importantly, without injury. Why?

I dare you to come find out...


Never Give Up
What do most people do when they experience pain? They stop what they’re doing and resign themselves to a life of pain pills and anti-inflammatories.
Our OG pack member Matt Johnson knows this all too well. After experiencing debilitating back pain, Matt has spent the last year working with us and our colleagues at @gainesvilleptw. It has been a long road but he stands a true testament to what is possible with very targeted rehab and strength work if given the time and the effort.
Welcome back brother!

These two are quickly becoming little soccer ⚽️ monsters. One of the greatest satisfactions I’m finding is the privilege to be a part a young athletes growth. This big & little bro pair have drive, intelligence, and a solid value system. Thank you Kristin and Drew for deciding to develop these future All-Stars and for letting us be a part of it. 🙏🏼💪🏽

Both shown here safely pulling 1.15x their body weight, although they didn’t know it at the time. 👍🏼

#WolfDenStrong #Alachua #SportsPerformance

Honor & Integrity.

There is a world of difference between a company who bases their existence on the value of a dollar vs a company who bases it on the value of a quality product.

It sure doesn’t take long for people to see right through the charade and figure out they’ve been had.

Wolf Den Training will always strive to provide its clients the highest value for the services we offer. We will always be an advocate and a resource for improving your health without any high-pressure sales pitch. You will always get what you pay for! 

When you’re members embrace the objective and follow through to the end, it surely is a sight to see.

#gratefulcoach #BuildingPeopleNotBodies #Alachua @ Wolf Den Strong

The backbone of our facility right here 👇🏼👊🏼. A never ending cycle of mental challenges set forth as physical training.

What appears as simple is never so simple. Keep going anyway.

#MindIsPrimary #WolfDenStrong #Alachua

No Pre-Requisites

Met with a local magazine publisher today. He was quite surprised by what we do. We operate under the premise that few, if any, can perform “normal” functions of human movement. In contrast, most other facilities believe you can. It’s a “training vs exercise” model.

It’s a nice thought to believe you can perform a simple bear crawl when asked. Just crawl from point A to point B. But in reality, there’s a complex series of movement patterns, defaults, limitations, pain/tissue restrictions, and neurological or proprioceptive challenges that come to surface when performing such a simple task. So if we’re talking ‘exercise’, go ahead and get your point A to point B bear crawl on. On the contrary, if we’re talking ‘training’, then we going to start at the bottom and work our way up the right way, the safe way, and the best way that reinforces a safe return to basic functional movement.

Assuming that everyone is a herd of cattle defeats the purpose of what makes you unique. You aren’t cattle. And neither do we automatically assume that you have the pre-requisite ability to perform something properly and safely. How you arrive at this conclusion is to your own benefit.

Wolf Den Training - Advocates for better health through proper training

#Alachua #WolfDenTraining #PT #FunctionalMovement #Medicine #Gainesville


Flourish Health – Transforming healthcare to be built around your needs!

Just had a wonderful meeting with Flourish Health owners Samantha and Jennifer. If you’re frustrated by high insurance premiums or can’t afford premium healthcare, you may want to consider a Direct Primary Care model.

Feel free to message us to find out more about it. It’s a huge cost savings and the healthcare you’d be getting is so much more. We’ll be hosting an information seminar at our facility soon. Stay tuned for updates.



Just a few short weeks ago this young man was unable to perform a basic body weight bear crawl. Look at him go now!

#GoHudson #NeuroScience #LoveMyJob #Rehab #Alachua #WolfDenStrong

The garage gym experience is just that… an experience. Certainly not a place to train when there’s 30° weather outside.

When you’re ready to find a real place to train you’ll come find us. Besides ladies we have some serious eye candy 👀💦at 6 AM! Just sayin’ 🤷🏻‍♂️

But all kidding aside we have some really strong ladies in the morning too 🙋🏼‍♀️. Actually this is the first time in our history we are a female majority gym. That’s something to be proud of. 👏🏼

Seriously… What do you have to lose? 

#ChadMeat #220PoundsOfManhood

Our Story

Now that you’re here, let us tell you what we really do. We build faith and courage. Helping others become believers that you can do better and providing you with the courage to become stronger. The faith that we will put you in the right position to succeed and the courage to accept that you deserve a better life for yourself. We literally have a system that will walk you through removing that self-doubt that has haunted you and led you to us. You will build the courage. All you have to do is walk through our doors.

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Click here to claim your Sponsored Listing.

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13585 NW 101st Drive, #100
Alachua, FL

General information

PRIME group classes are held each M/W/F and last approximately 1-hour: 6am / 12p / 5:15p
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