Class Times



5:00, 6:00, 7:00, 
10:30AM Open Gym

3:30, 5:00, 6:30PM

7:30 Open Gym


5:00, 6:00, 9:30AM

3:30, 5:00, 6:30PM


5:00, 6:00AM  
10:30AM Open Gym

3:30, 5:00, 6:30PM

7:30PM Team RWB WOD

7:30PM Open Gym


6:00, 9:30AM

3:30, 5:00, 6:30 PM

7:30PM Open Gym


5:00, 6:00, 7:00, 
10:30AM Open Gym

3:30, 5:00, 6:30PM


10AM Open Gym


7PM Mon, Wed, & Fri

New On-Ramp session starts 1st Monday of every month

Or by Appt.


Free Class!

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This is for athletes want to improve there overall performance in marathons, triathlons, 5k, and other endurance events.  We teach you proper running technique, nutrition, race day hydration, active release treatment, and most of all how to train and still have a life.

How we train:

Aerobic vs Anaerobic:

Aerobic energy is derived when oxygen is utilized to metabolize substrates derived from food and liberates energy. These training is usually longer than 90 seconds with low to moderate output or intensity. Examples of this are running on a treadmill for 20 minutes, swimming a mile, or riding a bike for an hour.  This is  how most of the LSD (long slow distance) athletes train today.  This is an effective method but, besides taking away your social life, it decreases muscle mass, strength, power, and speed. Is there a better way to train? Yes.     


  • Increased Cardiovascular Function
  • Better Fat Utilization Until Plateau


  • Decreased Muscle Mass
  • Decreased Strength
  • Decreased Power
  • Decreased Speed
  • Decreased Anaerobic Capacity
  • Decreased Testosterone Levels

Anaerobicenergy is derived when energy is liberated from substrates in the absence of oxygen. This training is less than two minutes in duration and involves moderate to high power output or intensity.  Examples of this training are 100 meter sprints, all out 50 meter swims, or max pull ups.  Anaerobic training also increases cardiovascular function and decreases body fat. It dramatically improves power, speed, strength, and muscle mass.  It also allows us to exert tremendous force over a brief time. The best part is that it does not adversely affect aerobic capacity! Infact, it develops a very high level of aerobic fitness without muscle loss.  So, how do we train?

The method by which we use anaerobic efforts to develop aerobic conditioning is Interval Training.   Dr.  Izumi Tabada and Dr. Stephen Seiler have both determined that Anaerobic Interval training gives us all of the cardiovascular benefit of endurance training without the loss of strength, speed, and power.


  • Increased Cardiovascular Function
  • Decreased Body Fat
  • Increased Muscle Mass
  • Increased Strength
  • Increased Power
  • Increased Speed
  • Increased Aerobic Capacity


  • Might require an aerobic foundation depending on the sport


Anaerobic Backed Up

  • Lydiard A, Running to the Top, Meyers and Meyers Sport, 1995 pgs. 41, 78, & 105
  • Maffetone P, Training for Endurance; Guide for Triathletes, Runners, & Cyclists David Barmore Productions, 1996, pg. 78
  • Burgomaster K, Hughes S, Heigenhauser G, Bradwell S, Gibala M. Six Sessions of sprint interval training increased muscle oxidative potential and cycle endurance capacity in humans J Appl Phisiol 98: 1985-1990, 2005
  • Coyle, E. Very intense exercise-training is extremely potent and time efficent: a reminder J Appl Phsiol 98: 1983-1984, 2005
  • Dr. Stephen Seiler,



We teach the pose method of running. This technique teaches you to run on the balls of your feet and to use gravity to create speed.

Common injuries with heel strike running:

  • Calf Strain
  • Low Back Pain
  • Shin Splints
  • Achilles Tendon
  • IT Band Syndrome
  • Plantar Fascitis
  • Pulled Hamstring

 We recommend you have three separate Hydration, Fueling, and Electrolyte options on race day and when you train.  This is prevent your body from breaking down during the race. 


Everyone will tell you to drink plenty of water throughout the day so you are well hydrated for the race.  But how much should you drink?  Rule of thumb for hydration is divide your body weight by 2 and drink that many oz of water.  Drink this much water everyday, not just race day.  Do not drink Gatorade during race day.  This is a simple sugar and if mixed with another simple sugar (gel packs) it can cause the stomach to knot up.  When your body is putting out large amounts of energy, your stomach will not know which sugar to digest first.  This causes what runners know as "budda belly".

Effects of water loss:

less than 2%    Manageable

5% to 6%        Sleepiness, Head Aches, Nausea

9% to 15%      Loss of muscular control, vision, and hearing

> than 15%     Death



We recommend following the ZONE or Paleo diets.  This is more a way of eating clean than dieting.  Do not get suckered in on the carb loading dinner the night before the race unless you are doing a Century race.  Your body can not digest the enormous amount of sugar in the carbs before or during the race. Eat a balanced meal of PRO, CHO, and FAT.


Fueling needs during a race:

0 to 90 min

  • Glycogen
  • Hydrate 16 - 20 oz of water

90 min to 4 hrs

  • Fueling transitions to glucose / CHO
  • Isotonics / Gel / Water
  • 300 Cal / 20 - 24 oz of water
  • Electrolytes being depleted
  • Consume gels every 20 min (100 Cal pack)

4 hrs to 12 hrs

  • Intensity trends lower
  • Fueling moves from sugar to fat
  • CHO loading must continue to fuel fat consumption
  • Electrolyetes must be replaced 600 - 3000 mg per hr.

12 to 18 Hrs

  • CHO is 50% of energy
  • PRO is 10% of energy
  • Total Cal needed 300 - 600 per hr.
  • Potassium takes on greater role.



We recommend getting your electrolytes through something other than Gatorade.  Salt Stick is great product that will give you the exact amount of electrolytes your body needs.  Take 2 tablets an hour.



  • Muscle Contraction
  • Nerve Transmission


  • Muscle Contraction
  • Nerve Transmission
  • Glucagon Formation


  • Peak Muscle Function


  • Muscle Contraction
  • ATP Production


  • Bone Health
  • Nerve Transmission
  • Muscle Contraction

11oz of sweat

  • 220 SOD
  • 63 Pot
  • 8 Mag
  • 16 Cal