Train716

Memorial Day Murph. Done.

1 mile. 100 pull-ups. 200 push-ups. 300 squats. 1 mile.

Some wore vests. Some scaled. Everyone finished. Nobody quit.

And together, we raised over $1,800 for WNY Heroes.

This one isn’t about fitness. It’s about earning the right to enjoy your weekend — doing it next to people who refuse to take the easy way out — and making sure it means something beyond the gym walls.

We do this every year because some things should never feel comfortable.

Tag someone who was in the room Saturday. Tag someone who needs to be there next year.

I see the third mistake every single day.

Three back squat faults that are killing your strength gains.

The squat looks simple. It isn’t. The same lift that builds the strongest legs in the gym will plateau, hurt your back, or quietly limit your numbers if you don’t get the mechanics right.

1️⃣ Brace before you break — an over-arched lower back without a tight midline is the fastest way to leak power into your spine. Big breath. Belly tight. Ribs down. Then descend.

2️⃣ Keep your heels rooted — if they lift off the floor, you’ve lost your base. Fix the ankle mobility, fix the stance, or fix the shoes. Power comes from the ground.

3️⃣ Hit depth — a quarter squat with heavy weight is just an ego lift. Below parallel is where the real strength gets built. Leave the ego at the door.

Save this 📌 for your next leg day. Tag your training partner who needs to see fault 3.

👇 Comment TRAIN for our 7-for-$7 trial. 5 classes for a week. We’ll coach you through every rep.

train716 orchardparkny buffalogyms hyrox

Some days you walk in not really wanting to train.

Then you see the same faces on the rower next to you, the same coach calling out the next interval, the same group nodding when you finish your set — and somehow you end up doing the work anyway.

That’s the difference between exercising and training. One is what you do alone when you feel like it. The other is what you do with people who expect you to show up.

Find a room full of people who show up for each other. Then find yourself showing up too.

👇 Comment “TRAIN” for a 7-day pass for $7

Most gyms pick one.

We program all three. Because training for
one thing at the expense of the others
isn’t training — it’s a hobby.

LIFT. ENGINE. HYBRID. Programmed, coached,
progressed over 13-week cycles.

Built for the race. Not for the selfie.

Official HYROX Training Club — one of the
few in WNY. Toronto, October 4. We’ll be
there. Come find out how we train for it.

7 days for $7 → Comment TRAIN

📍 Orchard Park, NY · 3356 Southwestern Blvd

We love Saturdays at Train716 The room is different. You see faces that don’t make it during the week. The energy is louder. People push harder when the whole crew is in the building. This is what we built it for.🖤

Building the Engine for HYROX.