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  • Everyone Starts with their 5-Week Boot Camp

    Ask any Navy S.E.A.L. how to get in shape fast.   5-days per week for 5-straight weeks.  That's how you start your journey at HEW.  It's the only way to lose weight fast, and master the exercises you'll encounter. 

    • Actual Workout time is no more than 30 minutes a day
    • 10 Classes per day
    • 6 am - 7 pm / 5 days a week
    • Inside/outside sessions
    • Bring water bottle and towel
    • Wear athletic shoes and comfortable clothing
    • Never workout alone
  • We Do All the “Workout” Thinking for You!

    We plan every workout-of-the-day (WOD) from 30-plus years experience in exercise design.  Each day, a completely new routine.  Our exercise modality sequence constantly confuses your body so that you consistently make changes.  No more having to think about what “routine” you’re going to do when driving to the gym.  Our metabolically potent cocktail of Tire flips, rope climbs, pull ups, kettlebell swings, sled drags, clean & jerks are just a few of thousands of exercises you'll do at HEW.  You'll never experience the same workout twice, which provides you with endless potential to change your physique!

  • What to Expect
     WHAT YOU’RE THINKINGYOUR RESULTS
    1WEEk Sore...
    “I hate the coaches.”
    “Why am I paying for this?”    		 Sugar Burner - Fat Burner
    Slightly Tired
    Possibly Grumpy
    2WEEk Minimal Soreness Getting Used to New Movements
    Gaining Weight - Good - Muscle    		 Frustrated with Weight But Mentally Feeling Better
    3WEEk Starting to See the Light
    Getting Stronger - Faster    		 Fat Burn Kicks Into High Gear Dress/Pant Size Shrinking Fast
    4WEEk Enjoying Workouts
    Blogging Stronger - Faster    		 Drastic Loss in Size Really Dialing in Food Plan
    5WEEk Beating Your Old Workout Times Beating Friends’ Workout Times
    CONFIDENT - STRONG - SEXY    		 Bikini Fits Perfect
    Opposite Sex Doing Double Takes
    5 weeks to a lean, strong & athletic body
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  • Surprise Saturday Oct-21-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great weekend HEWman's!

  • 3 Parts Wod Oct-20-17

    Part 1
    Every Minute on the Minute
    3 Heavy Reps
    Minutes 0-5: Overhead Squat
    Minutes 6-10: Front Squat
    Minutes 11-15: Back Squat
    *Increase weight as needed 

    Part 2
    Partners
    4 Rounds Each
    10 Kettlebell Straight Leg Deadlift - 1 Leg (each leg)
    (*Resting Partner Side Planks, Alternate Sides when Partner Switches Legs) 

    Part 3
    800 Meter Gossip Jog

  • Partner Relay Oct-19-17

    Teams of 4
    Station #1
    4 Rounds Each Alternating
    Max Rollouts 

    Station #2
    4 Rounds Each Alternating
    Max Push Ups 

    Station #3
    8 Rounds Each
    30 Second Plank
    30 Second Rest
    (do these all together as a team) 

    Station #4
    8 Rounds Each Alternating
    1 Rope Climb

  • BETHANY Oct-18-17

    For Time:
    2 Mile Run then,
    30 Pull Ups
    60 Sit Ups
    20 Pull Ups
    40 Sit Ups
    10 Pull Ups
    20 Sit Ups

  • Partner Wod Oct-17-17

    Part 1
    12 Minutes
    5 Sets x 2 Reps: Power Snatch 

    Part 2
    Partner Relay
    10 Rounds Each (18 minute time cap)
    1 Power Snatch
    4 Over the Bar Burpees
    16 Double Unders

  • RUTH Oct-16-17

    EDT - 16 Rounds
    4 Wall Ball Shots (20/16 pounds)
    4 Toes to Bar
    5 Sumo Deadlift High Pull (75/55 pounds)
    5 Push Press (75/55 pounds)
    3 Burpees

    (Total possible rep count = 336)

     

  • Surprise Saturday Oct-14-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great weekend HEWman's!

  • This one's gonna hurt.... Oct-13-17

    Sprint Intervals (30s Work/ 30s Rest)
    4 Rounds Each Station
    2 Cone Shuttle
    Flutter Kicks
    Kettlebell Snatch
    100 Meter Sprint
    High Lateral Hops
    Row for Calories
    Handstand Push Ups

  • 4 Rounds Oct-12-17

    4 Rounds:
    7 minutes to accomplish….
    800 Meter Run (in remaining time)
    As Many Rounds As Possible
    10 Pull Ups
    20 Sit Ups

  • 2 Parts WOD Oct-11-17

    Part 1
    “Partner Relay”
    For Time:
    Round 1
    21 Front Rack Lunges (115/75)
    9 Burpees 

    Round 2
    15 Front Rack Lunges
    15 Burpees 

    Round 3
    9 Front Rack Lunges
    21 Burpees 

    Part 2
    Core Conditioning
    8 Rounds Each
    Partner 1 = Hollow Hold
    Pacer = 25 Double Unders

  • "GRACE" Oct-10-17

    Part 1
    15 minutes
    5 x 5 Hang Clean & Power Jerk
    *Work up to a heavy set of 5 

    Part 2
    “GRACE”
    30 Clean & Jerks for time
    (6 minute time cap)

  • TABATA Oct-09-17

    8 Rounds: 20 seconds work / 10 seconds rest
    Goblet Squats
    Box Jumps
    Medicine Ball Power Jumps
    Toes to Bar
    Ring Rows
    Plyo Push Ups

  • Surprise Saturday Oct-07-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great weekend HEWman's!

  • 5 Rounds For Time: Oct-06-17

    10 Calorie Row
    12 Kettlebell Push Press
    200 Meter Run
    14 Barbell Bent Rows
    100 Double Unders
    12 Overhead Plate Step Ups

  • 3 Parts Wod Oct-05-17

    Part 1
    10 Minutes Snatch Complex
    -Power Snatch
    -Snatch Balance
    -Hang Snatch 

    Part2
    Every Minute on the Minute for 7 Minutes:
    -2 Snatches 

    Part 3
    Teams of 2:
    100 Hang Power Snatches (split up the work in any way)

  • 2 Parts Wod Oct-04-17

    Part 1
    4 Rounds:
    20 Mountain Climbers
    1 Agility Ladder Pass
    20 Side Lunges
    1 Agility Hurdle Pass
    20 Jump Squats
    50 Cone Taps 

    Part2
    Running Drills then,
    “Team Relay” 4 x 50 Meter Sprints

  • A.M.R.A.P. Oct-03-17

    As Many Rounds As Possible in 25 Minutes:
    200 Meter Row
    20 Medicine Ball Sit Ups
    10 Dumbbell Ground to Overhead
    20 Russian Twists (Plate)
    100 Meter Farmer’s Carry
    1 Minute Plank Hold

  • FOR TIME Oct-02-17

    200 Meter Run
    21 Pull Ups
    21 Kettlebell Swings (53/35)
    400 Meter Run
    15 Pull Ups
    15 Kettlebell Swings
    800 Meter Run
    9 Pull Ups
    9 Kettlebell Swings
    400 Meter Run
    15 Pull Ups
    15 Kettlebell Swings
    200 Meter Run
    21 Pull Ups
    21 Kettlebell Swings

  • Surprise Saturday Sep-30-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great weekend HEWman's!

  • TABATA Sep-29-17

    (20 Second of Work / 10 Seconds of Rest)
    Rollouts
    Ring Rows
    Overhead Plate Sit Ups
    Knees-2-Elbows
    Bottom to Bottom Goblet Squats

  • Partner Wod Sep-28-17

    10 Rounds Each (Partners Alternate Rounds)
    1 Clean (Heavy)
    7 Burpees
    100 Meter Sprint

  • 2 Parts Wod Sep-27-17

    Part 1
    15 Minute Time Cap
    4 x 400 Meter Run
    *60 Second Rest in between Rounds 

    Part 2
    15 Minute Time Cap
    “Annie”
    50-40-30-20-10
    Double Unders
    Sit Ups

  • E.D.T. Sep-26-17

    16 Rounds x 15 Seconds Each Round
    4 Wall Ball Shots
    3 Ring Dips
    4 Lateral Box Jump On and Overs
    3 Plyo Push Ups
    4 Sprawls

  • Work, Work, Work.... Sep-25-17

    3 Rounds x 90 Seconds Each
    200 Meter Sprint
    *As many V-Ups in remaining time 

    -60 Seconds Rest-

    3 Rounds x 90 Seconds Each
    200 Meter Row
    *As many Over The Rower Burpees in remaining time 

    -60 Seconds Rest-

    3 Rounds x 90 Seconds Each
    75 Double Unders
    *Plank Hold in remaining time 

    -60 Seconds Rest-

    3 Rounds x 90 Seconds Each
    30 Jumping Lunges
    *Bottom of Squat Hold in remaining time 

    -60 Seconds Rest- 

    3 Rounds x 90 seconds each
    30 Sit Ups
    *Hollow Body Hold

  • Surprise Saturday Sep-23-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great weekend HEWman's!

  • HEAVY PARTNER GIDEON Sep-22-17

    21-15-9
    Power Cleans
    Push Press
    Overhead Squat
    (135/95) 

    -400 Meter Partner Carry Between Rounds

  • Partner Wod Sep-21-17

    For Time:
    Buy In: 1,200 Meter Run
    (switch partner every 200 meters) 

    100 Pull Ups
    100 Pistol Squats
    100 Burpees 

    Cash Out:
    1,200 Meter Run
    (switch partner every 200 meters)

  • A.M.R.A.P Sep-20-17

    Part 1
    Skill Practice:
    Teams of 4-5
    As Many "Rope Climbs" As Possible in 10 Minutes

    Part 2
    As Many Rounds As Possible in 12 Minutes:
    -Agility Laders
    -2 Tire Flips
    -20 Push Ups
    -10 Medicine Ball Get Ups
    -Agility Hurdles
    -100 Meter Waiters Carry

  • 6 ROUNDS: Sep-19-17

    200 Meter Run
    12 Dumbbell Push Press (50/35)
    6 Cleans (135/95)
    3 Wall Walks

  • 6 ROUNDS: Sep-19-17

    200 Meter Run
    12 Dumbbell Push Press (50/35)
    6 Cleans (135/95)
    3 Wall Walks