*NEW* classes + schedule changes starting week of Jan 8, 2024!

FH FAMILY,

We’re turning up the heat! We are 'all about engine' aka we are going to chase down and develop some serious work capacity with our new programming. Our 2024 goal is to make sure our workouts stay fun, challenging, and drive results. We do this by creating a clear year-long plan, providing a strong distribution of RPE/Types across the week, ensuring that enough benchmarks & challenges show up, giving our students specific goals every 8 weeks.

Please take note of schedule changes/additions starting the week of Monday, Jan 8th 2024:

  • FUELstrong (M/W/F): Functional Bodybuilding is not just about building muscle and looking good; it's a comprehensive approach to improving your overall fitness and health. It focuses on enhancing your functional movements, strength, flexibility, and cardiovascular endurance, all while promoting a sustainable and balanced lifestyle. This program aims to help you become the best version of yourself.

  • Kettlebell + Bodyweight (T/Th): Kettlebells are an amazing tool for building strength endurance and shooting your conditioning levels through the roof.  But, bodyweight training is great for developing maximal body awareness and building strength through all angles and ranges of motion.  Put these two together and these training modalities are a match made in heaven … and that’s what this class is all about!

  • Mobility30 (T/TH): 30min class offered at 8:30am on T+Th right before our Kettlebell class at 9am. Please RSVP in ZenPlanner.

  • Condition30 (M/W/Open Gym): This program will help you build a solid aerobic base and the ability to push in the short high-intensity workouts, which are key to improving your training – especially in the functional fitness realm. You will train both energy systems to make sure you’re prepared for any task, or any workout that comes your way. Workouts will include options for running, rowing, cycling, and accessible equipment like kettlebells, dumbbells, and bodyweight movements. These sessions are aimed at elevating your athletic abilities and cardiovascular health. We recommend adding this in 2x/week to your current regimine. In person class will be held at 6:30pm on M+W right after our 5:30pm FUELstrong Class (please RSVP in ZenPlanner). If you can’t make it to M+W night consider performing this during Open Gym! Programming for this class can be found on our @fuelhousegym IG weekly Sunday post! Open Gym times are offered at:

    • M/W/F : 3-4:30pm

    • T+Th: 7-9am

    • W: 8-9am

  • Our new Saturday schedule offers the following:

    • Gym Class Hero (Full Body Strength + Conditioning class) at 8am and 10:15am.

    • *Barbell Pump* (combination of Barbell PowerLifts + Bodybuilding exercises) at 9am. This is a streamlined full-body workout, emphasizing strength and muscle building in 60-75 minute sessions. This class format is designed for those who desire a focused lifting regimen, targeting the entire body per session. This class is purely about strength training, eliminating the conditioning component to concentrate fully on lifting, making each session an efficient power-packed workout!

The daily WOD, including Condition30 , will be posted on Social media.  We will not post Mobility30 programming as it changes based on the Coach’s preference.

Just like any training, nutrition or habit-based program, we kindly encourage you allow proper time for our new programming to take effect. We encourage everyone to prioritize consistency and commit to a minimum of 60-90 days before evaluating your progress. As always we pride ourselves on offering customized approaches to our group classes and meet you where you are at. If you need modifications it is our job to provide those options but it is your job to speak up and communicate with your Coach! We are watching attendance and consistency and gathering feedback over the next 3 months based on our 2024 updates! We are prepared to make any required edits or adjustments to better align with your preferences. This new 2024 programming directly addresses the feedback we gathered from our member survey, where a strong consensus emerged for increased workload and reduced lag time. Our goal is to meet the expectations of the majority through these enhancements.

WORKOUT RECOMMENDATIONS

  • The number one goal is to TRAIN SMART. This means you should always choose the best workout path based on your current goals, needs, and fitness level. Adjust the workouts up or down as needed to fit your goals and listen to your body.

  • We recommend training 3-5 days per week in order to see the most benefit from our program. You can mix and match the days based on your training/life schedule.

  • In every workout, we can suggest a weight category for all BB, KB, and DB movements. You should always choose the best weight for you in that workout that day. Choose your weight, choose your fate!

  • Cardio: When specific calories or distances are provided in the workout, pick a pace that gets the work done. Adjust as needed based on your goals, needs, equipment, and current fitness level.

  • The overall best rule in every workout is to always choose the pace, weight, height, and equipment that gives you the best workout for that day. Use the goals, RPE scale, and weight suggestions to guide your decisions.

Molly Kieland