Jam Training

After giving it much thought & consideration, we will not be hosting classes at 12pm, 4pm, or 5pm today (7/17.)

Given the increased heat index & the inability to open the doors to keep the gym cooler for afternoon classes has pushed us to this decision.

If you would still like to attend, members with an Unlimited Membership Plan may use their codes. Out of caution, we ask you not to open the large garage door though, in hopes to limit the smoke from entering the building. Please kick on the fans during your workout, remember to hydrate and rest as needed.

For issues or concerns, feel free to contact me at [email protected]

Air quality is poor, but the spirits are high!

Today (7/17) Columbus Ohio hit a record for worst air quality ever recorded. The safety of our staff & community is at the top of our list.

Keep an eye out on the afternoon class schedule for updates.

Today’s workout is JAM packed with cardio 💪🏽😉

Are you in the gym working on your fitness, but aren’t noticing any muscle gains?

The biggest killers of muscle gains are chronic under-eating, inadequate protein intake, and poor sleep. Without a sufficient calorie surplus and building blocks, your body cannot synthesize new tissue. Furthermore, neglecting progressive overload in your workouts and engaging in excessive cardio without proper fueling actively stalls growth.

The top obstacles sabotaging your gains are broken down by their direct impact on the body’s muscle-building mechanisms

🍽️ Chronic Under-Eating and Low Protein
* Caloric Deficit
* Insufficient Protein

💪🏽 Lack of Progressive Overload
* Stagnant Workouts
* Training Too Far From Failure

😴 Wrecking Your Recovery
* Poor Sleep
* Overtraining
🍻 Lifestyle and Additional Factors
* Excessive Cardio
* Excessive Alcohol

Would you rather complete a drop set, a build up, or the same amount of reps per each set?

🏆 Mentally a drop set seems like the winner, however, all three options have their benefits!

The single-arm snatch—typically performed with a dumbbell or kettlebell—is an explosive, full-body movement. It offers a high-utility alternative to traditional Olympic lifting.

⚡ Explosive Athletic Power

⚖️ Corrects Muscle Imbalances

🛡️ Core Stability & Anti-Rotation

🎯 Shoulder Stability & Health

📈 Beginner-Friendly & Low Tech

🫁 Metabolic Conditioning

💪🏽Primary Muscles Worked

Do you suffer from the Sunday Scaries?
How to prevent:
💪🏽 Get a workout in
🍾 Brunch with friends
🍽️ Meal Prep
🗓️ Pre-book your workout classes for the week

What fires you up?!
For us, it’s a full house of motivated individuals supporting each other while prioritizing their health and wellness goals!
💯🔥

We are happy to announce that our team is growing!!! Introducing the latest addition to our coaching staff, Coach Michael Zapotosky 😎🥳

Quick Bio - Mike has been an athletic trainer for 6 years and has worked for the Columbus Crew, Kent State Football, the Arnold Classic Strongman, and currently work at the high school level. He has been interested in CrossFit since high school and implemented it’s ideologies and techniques in his athletes’ rehab in the training room. He also has held a USA weightlifting coaching certification for two years. Mike grew up playing ice hockey and baseball and is a big Pittsburgh Penguins fan. He loves watching sports, especially his favorite—the Tour de France.

💪🏽Favorite exercise: Muscle ups
👎🏻Least Favorite: Running
🎵Go to pump up song: Odd Mob - Don’t Stop Make That Body Rock
🏝️Favorite Travel Spot: Miami
🏋🏼‍♂️How long have I been Crossfitting: 5 years
💯Why JAM Training: Holli made me do a partner workout with her one time and now I enjoy beating her in every workout
👂Piece of Advice: “You miss 100% of the shots you don’t take -Wayne Gretzky” -Michael Scott
🇺🇲Random Fact: My favorite holiday is Labor Day

You have 100 wallballs to complete.
How are you splitting them up?
🙃10X10
😊4X25
😎20-18-16-14-12-10-10
😳Unbroken or bust!