Now that the Open is in the rearview mirror, it’s time to rebuild. TODAY is the first day of our Tempo / Strict Strength Cycle!

The next 3 months are going to be centered around building a STRONG base with our classic strength movements and strict gymnastics movements. As far as lifting goes, we are starting this cycle off with 5 weeks of tempo for the Back Squat, Deadlift, and Strict Press.

You could read about the workouts but let Coach Brian tell you about it, 90s video.

Mon: Workout: Bike, Box Jumps
Tues: Strength: Deadlift – Workout: Up-Downs to Target, Toes to Bar, Deadlift, Hang Squat Cleans
Wed: Strength: Shoulder Press – Workout: Row, Hand Release Push-Ups, Shoulder to Overhead
Thurs: Skill: Pull-UpsWorkout: Run, Pull-Ups
Fri: Strength: Back Squat – Workout: ‘Redwood’
Sat: Workout: Row, KB Swings, KB Goblet Alt. Lunges, Sit-Ups
Sun: Workout: Ground to Overhead, Burpee Box Jump Overs

Spring is here! It’s time to shake off that winter funk and get into the gym. Sign up before 3/31 and get your first month for just $17!



Plymouth Meeting


We have a great workshop coming up with PT Josh Finley! Improve performance and increase range of motion during this 60 min clinic. 

-Saturday, April 15th, 10:30 am Wayne Knee Mobility Workshop 

Read more about this workshop here on our blog.


Shout out to Kieran Engel in our Teens program. He completed two RX workouts for his age group last week including Fran and another with full rope climbs! He has been in the program for 2 years now and it is so fun to see him accomplish these huge workouts!



30 Back Squats

150 Double Unders

30 Back Squats

Advice from our coaches:

  1. Choose a weight that you can complete 10+ Back Squats unbroken when fresh. 
  2. Have a pace on the first round of back squats so you can turn on the jets on the back end of the workout. 

Shoutout to Coach Kelli who completed the Quarterfinals workouts last week! Great job Kelli!

Read more about our team here.


Retail Spotlight! Have you checked out our beverages lately? We have Ascent Waters available!

Ascent Watermelon Recovery Water contains 20g of fast-digesting protein per serving with 100 calories in each bottle. Made with whey protein isolate, Recovery Water is a ready-to-go post-workout drink that will help you recover after an intense workout.

Stuff your coach is reading, hearing, watching, using or buying

Why You Should Be Doing Tib Raises
Tib raises are super simple and make a world of difference. Plus they’re a great exercise to do anywhere! What does a stronger tibialis muscle do and how do I do tib raises you ask? Why don’t you let Bethany Shadburne show you.

How Much Water Should I Drink?
Hydration is one of the most important aspects of your health. It’s especially important with the warm months approaching. So how much water should you ACTUALLY be drinking?

Are You Making One of These Box Jump Faults?
You can get away with faults on some movements, but box jumps aren’t the movement to mess around on (RIP shins). If you can relate to any of these faults a little too much, watch this video for tips for how to fix it.