Murph is coming!   Read the post and prepare for the biggest workout of the year in Rochester, MN.  As a Progressionite, you love to hate Murph.  One of the longest Hero WODs and arguably the hardest.  If you have never participated in our Murph event, You should plan on it this year.  May 29th is the date.  Save it!  It is easily our biggest group workout of the year and probably the biggest in Rochester, MN, with up to 150 people completing the Work out in 2 hours. Here is the workout: I highly encourage you to read the story of Murph here: Lieutenant Murphy You can also watch the movie “Lone Survivor,” which tells the story. Not sure what Murph is like at the gym?  Check out this video!  Here! We do program some Murph prep in the weeks leading up to the event.  But if you want to excel,...Read more

Ever wondered how to get stronger legs? We’ve got the answer. In the fitness world, the focus often used to be placed on the upper body: pecs, delts, biceps, triceps, lats. In fact, people used to make jokes about “skipping leg day to do bench press.” But that’s a mistake. Leg strength is incredibly important in daily life, at work and in sports. And, of course, many people desire toned leg muscles, including glutes, for aesthetic value. Regardless of why you want strong legs, we can help you earn them. First, to get stronger legs you need to train them properly. That means you can’t skip leg day. When left on their own, many people don’t have a precise plan. So they end up missing training days, training some parts too often and others too little, lifting with poor technique, and doing the wrong exercises, sets and reps with the...Read more

Here’s a common gym question: What’s the best time of the day to train? The short answer: It’s always a good time to work out. Most people don’t work out at all, so it’s better to train at any time than to skip a workout because the time isn’t “perfect.” These days, people are incredibly busy, and time is precious. Parents are always taking kids somewhere, shift workers are managing wild schedules, some people face long commutes before and after work, and so on. The phrase “I don’t have time” is very common. So our advice is to work out whenever you can. The time doesn’t really matter that much. But here’s a tip: it’s sometimes better to get a workout in earlier in the day so unexpected issues later on don’t throw you off track and force you to skip training. Another tip: No matter what time you plan...Read more

If you’re thinking about starting a workout program, you might be wondering if you’ll be sore after training at the gym for the first time. The short answer: if you’ve never worked out before, some mild muscle soreness is likely, but a fitness professional can help you ease into a program so you aren’t overly sore. The good news: as you get used to working out, you won’t be as sore as often because your body will adjust to the activities you do. Very experienced gymgoers also get sore from time to time. This usually happens when they do an exercise for the first time or significantly increase the intensity of a workout by adding weight or volume or by reducing rest. While it’s true that people can work out at such extreme levels that they become ill or injured, it’s very rare—especially when people train under the supervision of...Read more

Miracle diets, cleanses, crazy workout programs, strange supplements, wraps, measuring cups and scales, fasting, macro tracking—what’s the real secret to weight loss? Glad you asked—because we’ll give you the truth. No gimmicks, no-nonsense. Just the info you actually need. Here’s the real secret to weight loss: Everyone is different, so the best plan is to work with an experienced, credentialed coach who can create a food and fitness plan that will lead to steady, sustainable, long-term progress. That plan might not sound as cool as “lose 20 lb. in 20 days,” but we know that our methods work. And they help people create a new lifestyle, not just make a dramatic change they can only maintain for a month or so. “Hacks” and crash diets just aren’t sustainable and many of them create more problems than they solve—if they solve any problems at all. Over the years, we’ve seen too...Read more