Archives For WOD

robert tackling box jumps

hanley —  November 15, 2016 — Leave a comment

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STEP 1 – SIGN UP: $40 – PURCHASE HERE   (Open to members and non-members)

STEP 2 – Reserve a spot. There are (7) 30min time slots on Saturday, 12/17 starting at 10:00am-1:30pm. RESERVE A TIME SLOT ON THE SCHEDULE

Please read the instruction at the bottom of the page before showing up.

BOD POD Body Composition Measurement Testing Quick, Convenient & Accurate.

What are the benefits of BOD POD Body Composition Measurement?

Because the BOD POD is highly accurate, it can detect even small changes in body fat and lean body mass (i.e., muscle, bones and organs). Body composition is one of the best indicators of overall health. The feedback you receive from your BOD POD test can be used to measure the success of your nutrition and/or exercise program, monitor for obesity, a risk factor for major diseases, like stroke and diabetes, help you lose or gain body fat safely, fine tune your athletic performance and more.

How long does an assessment take?

You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane.

How accurate is it?

The BOD POD, which uses air displacement technology, is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is 1 to 2.7%.

BOD POD Instructions

In order to have the best possible results, follow these simple instructions: No food, drink or exercise at least 2 hours prior to testing. Use the restroom before testing, if necessary. Don’t apply any lotions or skin creams prior to your test. Remove glasses and jewelry (if possible). Wear minimal, form-fitting clothing. Men: Thin fabric shorts (lycra/spandex-type swimsuit or compression bike shorts without padding. Woman: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding). A swim cap will be provided to compress any air pockets within the hair. The entire process will take about ten (10) minutes.

How to make a reservation on the schedule


Mike has been doing our nutrition program for the last 10 months and has lost 26lbs and PR’d numerous lifts along the way. Here’s a more than double bodyweight lifetime deadlift PR. Please excuse the soundtrack.

Transformation tuesday

hanley —  November 8, 2016 — Leave a comment

Consistency and hard work

hanley —  November 7, 2016 — Leave a comment

triple extension

hanley —  November 4, 2016 — Leave a comment

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hanley —  October 27, 2016 — Leave a comment

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