Blog

Jan 17

What happens after victory? ?‍♂️

What happens after victory, by Miles Davis   It’s January, yay!  Gym owners around the globe love this month because of the mass of new clients coming through the doors.  Tons of bright-eyed bushy tailed newbies ready to tackle their newfound goals and resolutions for the new year. Gyms should... read more →
Dec 17

Pay Yourself First

Payday! Most of us know when paycheck coming into our household arrives each month, whether it’s every 2 weeks once a month, or 1/15th. My first corporate job was selling insurance and investment services. I was 21 at the time and I remember my boss telling me, "Miles, you need... read more →
Nov 18

Your Position Has Been Impacted

In the fall of 2007 I’ll never forget those words being spoken to me in the office of my boss and Senior VP of Sales at Philips Electronics. 2007 was memorable for so many reasons. I purchased my first ever home, and had one of the best years in my... read more →
Oct 07

11 Years!

11 lessons about life I learned in 11 years Wow! Can you believe it? 11 years have now passed since I took the plunge to go into business for myself. 11 years since I traded in wingtip shoes for Reebok nanos, and Banana Republic slacks for sweatpants and a hoodie.... read more →
Oct 05

How to celebrate everyday

  "When should I celebrate?"  By Farrah Galloway, Client Success Manager at CrossFit South Cobb   If you know me, you know I typically have a lot to say. I’m the biggest encourager for everyone around me. As a coach I can tell you what it takes to live an... read more →
Mar 08

Monday 02.09.2020

A) STRENGTH Complex of: 3 Deadlifts 3 Power Cleans 3 Front Squat *Build to a max load in 8 sets. Rest 2:00 - Goal: Exceed last week's weight by 5lbs or build to a heavy but perfect set. B) CONDITIONING Batwings For time: 30 Calorie Bike 30 Deadlifts (225, 155)... read more →
Mar 06
Mar 05

Friday 02.06.2020

A) STRENGTH Bench Press: Build to a 1RM in 10 sets. Rest 2:00 - Goal: Hit a 5# PR. Last tested on 9/27 - Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed. B) CONDITIONING Every 3:00 x 5 sets. 5 Strict Pull-ups 10 Box... read more →
Mar 04

Thursday 02.05.2020

A) STRENGTH Sumo Deadlift: 5 x 5 @moderate weight. Rest 2:00 - Take 3-4 sets to build to work weight - For those that know their max use 75% of 1RM - Reset on each rep - Goal: 5 challenging work sets executed with PERFECT technique. B) CONDITIONING For time:... read more →
Mar 03

Wednesday 02.04.2020

A) STRENGTH Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks - Use one weight for 5 sets. Rest 90s. - Beginner Option: 3 Hang Muscle Cleans + 3 Push Press x 5 sets. Rest 90s. B) CONDITIONING 4 Rounds of: 400 Meter Run... read more →