May 19th, 2014

It's official!!! We are now a Training for Warriors Affiliate! In our quest to bring the best, we decided that this was the affiliation that would help us continue to become the BEST GYM IN THE BAY AREA and deliver RESULTS. We're now one of 150 gyms across the world running the TFW program. For those of you who are unfamiliar with what TFW is, check out this page:

What is Training for Warriors

https://www.youtube.com/watch?feature=player_embedded&v=VRSZi6qm3ss

logo TFW

We only do things that bring us RESULTS and that's why we wanted to be part of the resistance and bring TFW to you guys. #teamGSD

Deload week!

If you guys have been noticing, we've been switching up our style of programming. One of the things we've been building in are deloads. A deload is basically a period where you ease off the gas a little bit and give your body a chance to recover. Look for our programming to continue to get better.

Upper Body Strength

BB Floor Press

5 sets of 3 (if you're beginner, 5 sets of 4 reps)

3 Supersets

Chin up 8 reps

DB curl and press 8 reps

3 Superset

Dips 10 reps

BB curl 10 reps

Conditioning

400 m run

Rest 2 minutes

500 m row