The Workhouse Fitness

Diamonds are made under (low) pressure

If you haven’t heard, we have sadly relinquished the lofty title of “developed nation” due our lack of running water. 

This may have brought other behemoths of business to their knees (Reynolds I’m looking at you), but we shall prevail. 

What this means for you until the water pressure is back on:

1. Bathrooms will be completely out of use and will be locked (unless you have to change).
2. Piedmont Disposal, Inc. (owned, operated and loved by our very own Mack Long) has kindly delivered a porta john. This will remain until the water is back on. 
3. Bring your own sweat towels to the gym, we obviously can’t do laundry.
4. We have provided lots of bottled water (Dasani is all they had; we are so so sorry, we’ll get Fiji next time). It is in the office if you need it. 

All the best and from here on out, please appreciate the luxuries of modern living. You don’t know what you got till it’s gone.

Endurance TEST 2 is this Wednesday 29! Get ready for 10 minutes of the following movements: farmers carry🧑‍🌾, burpee box jumps📦, wall balls ⚽️ and lunges!

If you are prepping for a HYROX be sure to TAG YOUR HYROX PARTNER and book your spot! 🗓️✅

You can’t improve what you don’t measure. 📊

Every 6 months, we benchmark our HYROX engine with a 10-minute max-distance test across the Row, SkiErg, Sled Push, and Bike.

🗓 TEST 1 happens THIS Wednesday during our 5:00 AM, 9:00 AM, and 5:30 PM classes. (TEST 2 will be held Wednesday July 29th)

Track your baseline, hit your targets, and build measurable progress cycle after cycle! 💪

The real win is the benchmark you just set for yourself! 🔥🔥🔥

We’re kicking off a brand-new 12-week block designed to build your gas tank, improve your pacing, and test your grit. Trust the process, and let’s get to work! 🤜🤛

12 WEEKS OF WORK = TOTAL PR SEASON! 🔥📉

Our members absolutely crushed this past 12-week block, and the numbers speak for themselves! Swipe to see the massive percentage jumps across our primary lifts:
Bench Press
Strict Press
Front Squat

Building this kind of strength doesn’t happen by accident. It takes showing up, trusting the process, and putting in the work day after day. We couldn’t be prouder of the sweat and dedication every single one of you poured into the turf!

BLOCK 15 starts Monday July 6th

Every 13 weeks we build a new training block with a clear plan and a purpose. Each week follows a structured split:
Monday & Thursday: Lower Body Strength
Tuesday & Friday: Upper Body Strength
Wednesday: Hyrox Conditioning (Solo)
Saturday: Hyrox Conditioning (Partner)

The goal is simple: train with intent, track your progress, and get stronger, fitter, and faster week after week. If you’ve been waiting for the right time to start, this is it.

This one means a lot to us.

Our Summer Workhouse Athletic Tee is officially here, and 100% of the profits will be donated to K9s For Warriors | Service Dogs for Veterans , a charity very close to our hearts.

The order link has been sent out to all current Workhouse athletes, but this is not limited to current members. If you’re a former athlete, a friend of the gym, or you just like the look of the shirt, reach out and we’ll be more than happy to help you get one.

Train hard. Do good. Support a cause that matters.

Go by feel” is not a training system. Neither is giving everyone the same RX weight and hoping it works.

That weight might be too light for one person, too heavy for another, and completely wrong for someone else and that’s why we test.

At The Workhouse, each 13-week block is built around key lifts. Once our athletes are ready, we test their lifts, keep them on file, and use them to program the exact weights, reps, sets, and rest for every session going forward

We HATE guessing, random weights and copying a training plan made by someone who doesn’t know you, your goals or your history.

Structured training based on your actual strength and fitness is what you need to see predictable performance gains.

At the end of the training block we retest to PROVE that what you’re doing is working. If you’re not getting fitter and stronger, what’s the point? 

You deserve the best and that’s what we hope to deliver.

They don’t call it the WORKHOUSE for nothing.

No better way to start your Saturday mornings than with a good sweat session.

See you next week for TESTING.