set new standards
for themselves

Posted In: Coaches Blog
by: Greg Rehfeld

Why Warm Up? And when I  say warm up, I mean  truely prepare your body for the intense work out it is about to go through, not just an easy jog and a couple stretches!

How many of you have skipped a warm up because you walked in late or gave half effort during the warm up because you just don’t care about that part of the class. Well here’s the thing, you are doing a disservice to your body if you don’t warm up properly. EVERYONE NEEDS TO WARM UP!!!!! Whether you’re in to be # 1 or you just want to be the healthiest you, you can be.
Plain and simple warming-up up not only PREVENTS INJURY but will also IMPROVE PERFORMANCE.

The Key Concepts of a warm up:

1. Increase blood flow and delivery of oxygen to muscles…. And tendons…… oh and YOUR HEART! (more…)

Mobility Work

Posted In: Mobility
by: Greg Rehfeld

The latissimus dorsi muscle can be a problem because it spans a large area of our posterior. It originates from thoracic and lumbar vertebrae, fascia, ribs and the bottom of the shoulder blade. The insertion point is your humerus, aka upper arm bone. Stiffness and shortness in this muscles leads to shoulder problems if the lats force it into a forward and internally rotated position, and increase lumbar extension which leaves the door open for back problems. (more…)

News and Events

Posted In: News and Events
dec 28th
by: Greg Rehfeld
Hey Mettle Heads

Because of the holidays and popularity at the gym this week, we have decided to minimize classes for this coming week, starting Monday, December 28th.
Sorry for any inconveniences this may cause.

If there are any questions or concerns, please contact by EMAIL only.
Thank you for your cooperation

Happy Holidays!

530am, 9am, Noon, 4pm, 6pm

THURSDAY- new years eve
530am, 9am, Noon

FRIDAY- new years day


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