Our bread and butter. Paragon is our most popular program that everyone raves about
Aesthetics-focused programming so you can feel good and look great
3 Upper body days, 2 lower body days,
60-75 minute long sessions
For badass individuals who don't have hours to spend in the gym
Limited on equipment? No problem. All you need for a Quickie is a jump rope & two pairs of dumbbells (lighter and heavier).
4-5 sessions a week
20-30 minutes sessions
Accessory program to be used in addition to whatever program you already enjoy and love following
2 Core sessions, 3 Strength/Skill sessions, & 5 Hypertrophy, Bodybuilding, or Aesthetic-Focused sessions - For a total of 10 potential pieces to add to your training routine however you see fit!
10-15 minute long sessions
Access to our badass Facebook community group
Coaching access to Bryan & LCK to ask questions regarding programming or nutrition
Weekly Facebook lives and regular virtual nutrition workshops
Conveniently accessible via Wodify Phone App
Anyone can make time for 30 minutes of fun in their day.
Welcome to “lift and leave nation.” Hit-it-and-quit-it is about to be your memo.
Quickie Might Be for You If…
30 minutes or less. 4-5 days a week. Minimal equipment. Still boatloads of fun. This is our way of letting you have no excuses and get it done!
Note: This program is NOT to be used in conjunction with Paragon.
This is an ACCESSORY program to be used in addition to whatever program you already love following.
Accessory Might Be for You If…
Our accessory program accomplishes this through 9 “mini-sessions” of 10-15 minutes each, that can be paired effectively with your existing programming.
How to Implement our Accessory program & Important Deets about Programming Structure
The program will include:
3 Strength or Skill sessions
5 Hypertrophy, Bodybuilding, or Aesthetic-Focused sessions
*Try to complete Strength/Skill sessions PRIOR to the CrossFit class and Aesthetic work AFTER the class.
If both must be conducted at the same time, ALWAYS start with the Strength/Skill portion and finish with the Aesthetic part.
If there is a day that you want to do two aesthetic sessions and no strength work, that’s totally fine!
If one day you do the strength portion, then finish class and feel crushed; skip the aesthetic work and add it another day.
We could even make a full day of “accessory” work. Do 1-2 strength lift and 2-3 aesthetic lifts, and we’ve got ourselves a solid day of training!
** If following the Accessory program, all of the programming each week will be under MONDAY (so you don’t have to click back and forth through the entire week), so don’t forget to change the date in Wodify if seeing “No WOD Found” when logging in.
How to choose which movements to pair with different days of class programming
Most class programming will be intelligent enough to avoid training the exact same movement patterns in back to back days.
The below information assumes that your class programming is semi-intelligent and allows areas of the body to recover if targeted with a high volume of work the prior day (i.e. the program shouldn’t follow a high volume overhead pressing day with a bunch of HSPU the next day).
If the class has scheduled a lower body dominant training session, we should pick accessory movements that are also lower body.
This will ensure additional work for the target muscles that day, and allow the other muscles to rest up for the next training day.
If the class has a more upper body dominant day scheduled, we should pick upper-body focused accessory movements.
However, if we are taking a rest day the next day, we have much more freedom and can pair whichever movements we want with our class workout and avoid negative consequences.
That’s it! It’s simple… grab the program for $19 per month, get 8 mini-workout pieces for the week, and pair them seamlessly with the programming we’re currently following. Before we know it, we’ll be getting stronger and looking like a boss!
Questions about our programming?
Shoot us a message and we’ll get back to you as soon as we can!
Please make sure to check out the FAQ page first to make sure your question hasn’t already been addressed there (: