08/16/2026
Welcome to this week’s protocol!
After four weeks of dedicated strength work, it’s time to use what we built. This week shifts the energy from more elaborate rep clusters found in specialized strength training into athletic movement, transitions, mobility, and dynamic strength. This is a heart-pumping, muscle activating, power application week. Expect to move differently, challenge your strength through greater ranges of motion, change direction, create power, and connect strength with speed, coordination, and control.
WEEK 7: ATHLETIC TRANSITION & MOBILITY - Application of Strength in Movement, Stability & ROM
Monday - FULL BODY ATHLETIC STRENGTH (High Activation & Power)
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p
Y.E.S. - 6:30pm (12-16yo)
Tuesday - POWER FOCUSED ATH-CON
5a, 6:10a, 8a, 9:10a
10:30a - FOREVER FIT
NEW!!!! - 3-6pm - OPEN GYM
NEW!!! - 6pm - IGNITE
Wednesday - UPPER ATHLETIC STRENGTH
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p
Thursday - PLYO-CON (DEKA FOCUS)
5a, 6:10a
8a, 9:10a - YOGA
10:30a - FOREVER FIT
NEW!!!! - 3-6p - OPEN GYM
Y.E.S. - 6:00am (8-11yo)
Y.E.S. - 6:30pm (12-16yo)
Friday - LOWER ATHLETIC STRENGTH
5a, 6:10a, 8a, 9:10a, 4:30p
Saturday - ATH-CON POWER (HYROX FOCUS)
7:30a, 8:45a - NEW TIME!!!!
10a - MOBILITY CLINIC FOR LIFTERS
Let’s have a amazing week!!!
Coach
08/11/2026
Things we think are kinda chic 😎
08/10/2026
Crunches have been the go-to core exercise for decades. The problem is they're just one small piece of a much bigger picture.
Your core is everything from your ribs to your hips, and it's working every time you lift, bend, carry, or even just stand up straight. Training it well means training it for real life, not just for looks.
➡️ Swipe through for the moves that actually build a strong, functional core.
Which one of these is your favorite? Tell us in the comments. 👇
08/09/2026
Welcome to this week’s protocol!
Fun and challenging workouts on deck this week at Fit & Well! You’ve been working on development of your strength capabilities, and now we’re putting it to use! Not only are we asking your body “What can you lift?”, we’re following up with “How can you use it?”.
This week you’ll find complex pairing of movements in your MWFS workouts - Tuesday dials in long sustained cardiovascular work to prime your threshold and improve VO2. Thursday we’ll move a little quicker under resistance to keep that spring in our steps!
WEEK 6: STRENGTH PERFORMANCE 1 - Application of Strength
Monday - STRENGTH PERFORMANCE LOWER
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p
Y.E.S. - 6:30pm (12-16yo)
Tuesday - CARDIO - SUSTAINED WORK/THRESHOLD
5a, 6:10a, 8a, 9:10a
10:30a - FOREVER FIT
NEW!!!! - 3-6pm - OPEN GYM
NEW!!! - 6pm - VINYASA FLOW
Wednesday - STRENGTH PERFORMANCE UPPER
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p
Thursday - ATH-CON SPEEDY & AGILITY
5a, 6:10a
8a, 9:10a - YOGA
10:30a - FOREVER FIT
NEW!!!! - 3-6p - OPEN GYM
Y.E.S. - 6:00am (8-11yo)
Y.E.S. - 6:30pm (12-16yo)
Friday - STRENGTH PERFORMANCE POS-CHAIN/CORE
5a, 6:10a, 8a, 9:10a, 4:30p
Saturday - ATH-CON PERFORMANCE STRENGTH
7:30a, 8:45a - NEW TIME!!!!
10a - Y.E.S. ATH-CON
Let’s have a amazing week!!!
Coach
