Strong Fitness, Performance & Ninja

Happy Birthday to our fearless leader and the man who makes this wonderful thing we call STRONG possible! We hope you have an amazing birthday!

Hmmm 🤔
I think it’s safe to say it’s WORKING!
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Left picture is Alex last December when he first joined with us. Right picture is him now, 1 year later. What is not shown is how hard he worked. Alex shows up consistently, goes running several days a week on his own, and has dialed in his nutrition. It WORKS, you just have to be persistent just like Alex.
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🚨 ATTENTION 🚨

🎤
Standing on the green turf. Sporting the bagging sweat pants and a killer smile. You know him as the crazy guy with a beard. He will kill you with kindness and make you like it. Energy so high he’s been sponsored by Duracell and Energizer. Often imitated never duplicated. Then man. The myth. The legend. The one. The only. HAPPY BIRTHDAY TO !!!!!!!

Make it a winter break to remember! Winter Camp weeks starting December 19th and 27th! Register for one day or more!


Fun days, fun games, and lasting Memories!
9:00 AM - 3:30 PM
Lunch & Two Snacks Provided
Multi-Day & Sibling Discounts
Early Pick Up + Late Drop Off


Winter Camp:

Week 1: December 19th - December 22nd
Week 2: December 27th - December 30th

❕Link in BIO to register and for more information. ❕

Are you ready to start the year with an impactful and meaningful new job?! This position is the bee’s knees! Link in bio to learn more and apply.

Registration is OPEN!! Winter Camp in December! Sign up for a day or more!


Fun days, fun games, and lasting Memories!
9:00 AM - 3:30 PM
Lunch & Two Snacks Provided
Multi-Day & Sibling Discounts
Early Pick Up + Late Drop Off



Winter Camp:

Week 1: December 19th - December 22nd
Week 2: December 27th - December 30th

Strong Camp would not be possible without our amazing coaches! Thank you for all the hard work and laughs.


November camp is FULL. There’s are still spots available in DECEMBER! Get your spot before it fills up! Link in our bio to register.



Fun days, fun games, and lasting memories! ​
9:00 AM - 3:30 PM
Lunch & Two Snacks Provided
Multi-Day & Sibling Discounts
Early Pick Up + Late Drop Off



Winter Camp: 
Week 1: December 19th - December 22nd
Week 2: December 27th - December 30th

Huge shoutout to our Strong Athletes who qualified for ! See you in January!

Do your kids need to burn off A TON of ENERGY? There’s no better time to register for Strong CAMP!


Campers gain new skills, experience athletic games and most of all have FUN at Strong Camp.


Fun days, fun games, and lasting memories! ​
9:00 AM - 3:30 PM
Lunch & Two Snacks Provided
Multi-Day & Sibling Discounts
Early Pick Up + Late Drop Off


Fall Camp:
November 21st - 23rd

Winter Camp: 
Week 1: December 19th - December 22nd
Week 1: December 27th - December 30th

Link in bio for more info 🎉

It’s time to make plans! Where will you go with all that free time? PNO is THIS Saturday 😎


5:00-10:00 PM 1st Saturday each month! + 🍕 Dinner + 🥷 Games + ⚽️ Fun + 🍿 Movie


Link in Bio to register

Last week we honored Brad Pence, a member who has been with us for years. Brad will sadly be moving to California but not before we celebrated his time with us with a going away WOD!

BRAD PENCE

RX -
3 Rounds For Reps:

1 set of Max Unbroken Pull Ups
15 Box Jumps Overs (24/20")
- rest 1:00 -
1 set of Max Unbroken Push Ups
15 Box Jumps Overs (24/20")
- rest 1:00 -
1 set of Max Unbroken Toes to Bar
15 Box Jumps Overs (24/20")
- rest 1:00 -

- INTERMEDIATE -
3 Rounds For Reps:

1 set of Max Unbroken Pull Ups
10 Box Jumps Overs (24/20")
- rest 1:00 -
1 set of Max Unbroken Push Ups
10 Box Jumps Overs (24/20")
- rest 1:00 -
1 set of Max Unbroken Toes to Bar
10 Box Jumps Overs (24/20")
- rest 1:00 -

- BEGINNER -
3 Rounds For Reps:

15 Ring Rows
10 Box Step OversOvers (18/12")
- rest 1:00 -
10 Knee Push Ups
10 Box Step OversOvers (18/12")
- rest 1:00 -
15 Sit Ups
10 Box Step OversOvers (18/12")
- rest 1:00 -

Thank you for being a great member, a superb athlete, and a reliable friend. We wish you the best Brad and come visit soon and often!

Customer Service Specialist wanted! We are looking for a select few who desire to serve others, grow as a professional, and have great time doing it😁 Click the link in the bio to apply.
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RAISE YOUR HAND IF THE COOLDOWN IS YOUR FAVORITE PART OF THE WORKOUT ✋
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There is nothing quite like a Friday Night Pump Sesh!

5 sets:
1:00 max bench press
1:00 max strict pull up
-rest 2:00

Cash Out- Accumulate 50 V-Ups

Good luck to Strong Athelte competing this weekend. Go kill it and represent 💪🏼
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STRONG members doing STRONG things!
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Shoutout to for crushing her CrossFit competition this weekend!

Calm Before The Storm
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9/10

9/11 MEMORIAL WOD 🇺🇸
For Time:
2001 meter Run
11 Box Jumps (30/24 in) (24/20) (step ups 20)
11 Thrusters (135/95 lb) (95/65) (45/35)
11 Chest-to-Bar Pull-Ups (pull ups) (banded stict pull up)
11 Power Cleans (185/125 lb) (135/95) (75/55)
11 Handstand Push-Ups (push ups)
11 Kettlebell Swings (70/53) (53/35) (35/20)
11 Toes-to-Bars (hanging knee raise) (sit ups)
11 Deadlifts (185/125 lb) (135/95) (75/55)
11 Push Jerks (185/125 lb) (135/95) (75/55)
2001 meter Run
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We have been doing this right for 15 years! Come see why!



Tag us with a picture of your peloton and get 4 weeks of Studio Classes FREE!

Grab your crew because we have a Team Workout tomorrow!
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Team of 3:
- RX-
For Time:
10k Row
*switch and split the work however, but after you get off the rower, you must complete 1 round of strict Cindy before getting back on the rower

*Strict Cindy =
5 strict pull ups
10 push ups
15 air squats

- Level 2 -
Banded strict pull ups

- Level 1-
7k Row
Ring Rows
knee push ups

The vibes are immaculate. 🎉🦁 and we had to bring back the classic !



Youth and adult sizes plus a variety of styles to get your family back to school looking fresh. 💪🏼

Strong Family, we will be closed Monday for the long weekend so our fam-uh-lee can be with family. Please enjoy your time and we look forward to starting next week STRONG!

STRONG COACHING FAMILY ♥️

A wise man once said, "It's easier to stay in shape than get in shape."
Just because Summer is over, does not mean your fitness needs to get put on the back burner! Maintain your Summer physique by joining our HIIT FIT Classes!
45-60 minute cardio/strength/core blast!
Check out our new Fall Schedule and come to your first free class!
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Link in bio for schedule and to register!

Our New Fall Schedule is in full effect!
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MORE Class Times = MORE opportunities!
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Link in bio to see the schedule!

HIIT FIT CLASSES 6 DAYS A WEEK!
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No more excuses.... GET IN THE GYM!
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We encourage ANYONE on ANY fitness level to come try our STRONG STUDIO!
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Good Tunes
Good Vibes
Great Fitness
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GET FIT with Coach Ally on Monday and Friday mornings!
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Set the tone for the day by getting it in EARLY!
All you have to do is show up!
She will take care of the rest!
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STOP PUTTING YOUR HEALTH ON THE BACK BURNER!
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2 WEEKS FREE!!!
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Strong HIIT FIT Classes are for EVERYONE and ANY fitness level!
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Join our HIIT FIT classes NOW! Link in bio to see our NEW FALL SCHEDULE!
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CHECK OUT OUR NEW HIIT FIT CLASS SCHEDULE!
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link in bio to register for a studio membership
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Have you heard about all the updates to our programs?! Swipe through for the highlights and get ready for your FIRST CLASS FREE!!



Our new Youth schedule starts NEXT WEEK. Hurry to register for your preferred times…link is in the bio!

NEW STUDIO CLASSES STARTING NEXT WEEK!
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WHAT ARE HIIT FIT CLASSES?
We use a method called BUILD BURN DEFINE for a safe, effective 45-60 minute workout!
Some workouts are tailored to build muscle, some lean more towards the side of burning fat, others aim to define your physique. Workouts can also combine the methods to improve multiple facets of fitness!
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Link in bio to register
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#burnfat#definephysique

MORE HIIT FIT CLASSES = MORE FITNESS
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We are excited to bring a new Studio Schedule starting August 15th!
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Link in bio to register
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#burn#define

Congratulations Abbi and Kolby!
Check the story to see the gender 👀

GENDER REVEAL WOD!

Join us tomorrow for the 5:00 am WOD to celebrate Kolby and Abbi Lamkin! We will have a FUN boy vs girl team Wod and reveal at the end of class! We ask that if you think they are having a girl, wear pink!If you think they are having a boy wear blue!

Only 4 weeks left to make this Strong Summer a BLAST. Limited spots available! Register now 😎

Early and Late Convenience Hours

Multi-Day Discounts

Lunch and Snack included!

What a deal! Link in bio to register

It’s here! Strong Weightlifting presents our annual summer showcase meet! Saturday & Sunday, July 16-17th. Come out and show support for all of our ‘STRONG’ weightlifters!

Fill your calendar with FREEDOM! Sign Up for Strong Summer Camp all summer long. Full Day, Half Day, Multi Day? You choose!

Early and Late Convenience Hours

Multi-Day Discounts

Lunch and Snack included!

What a deal! Link in bio to register

WORKOUT OF THE DAY:

STRENGTH:

Pre-workout:
On a 10:00 clock:
Build to a heavy 2- rep front squat with a 1 second pause in the bottom on each rep

*prioritize the pause and holding a good position over the load for today

METABOLIC CONDITIONING:

- RX -
AMRAP 12:
3-6-9-12...
Pull-ups
Sit-ups
Front squats (65/95 lb)

- INTERMEDIATE -
AMRAP 12:
2-4-6-8...
Pull-ups
3-6-9-12...
Sit-ups
Front squats (65/95 lb)

- BEGINNER -
AMRAP 12:
3-6-9-12...
Ring rows
Sit-ups
Front squats (55/75 lb)