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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 Aug-19-17

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

  • #Snatchtastic Aug-18-17

    Alternate with partner:
    3 Rounds Each of 1 Minute on / 1 Minute off 

    Minutes 1-6
    Snatch Deadlift 

    Minutes 7-12
    Power Snatch 

    Minutes 13-18
    Hang Snatch 

    Minutes 19-24
    Snatch

  • #Buckup Aug-17-17

    For Time:
    60 Mountain Climbers
    30 Kettlebell Swings
    15 Cleans
    60 Mountain Climbers
    30 Kettlebell Swings
    15 Shoulder to Overhead
    60 Mountain Climbers
    15 Cleans
    30 Kettlebell Swings
    15 Shoulder to Overhead

  • Team Cardio Aug-16-17

    For Time:
    5k Row
    5k Run
    500 Double Unders
    500 Sit Ups
    500 Box Jumps

  • Tabata Aug-15-17

    8 Rounds:
    (20 Seconds of Work / 10 Seconds Rest)
    Handstand Shoulder Taps
    15 Meter Forward / Reverse Shuttle
    Plate Wipers
    Kettlebell Snatch
    Bar Muscle Ups

  • 6 Rounds For Time: Aug-14-17

    200 Meter Run
    3 Deadlift (135/95 pounds)
    4 Clusters
    5 Toes to Bar
    6 Medicine Ball Rolling Pistols
    7 Burpees

  • Surprise Saturday Aug-12-17

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

  • A.M.R.A.P. Aug-11-17

    As Many Rounds As Possible in 25 Minutes
    “Follow the Leader”
    Teams of 4
    100 Meter Run
    10 Clapping Push Ups
    150 Meter Row
    *1 Bear Complex 

    *Bear complex increases by 1 rep at the start of each new round

  • #BigBooty Aug-10-17

    Part 1
    15 Minutes
    5 sets x 5 reps
    Back Squats
    *Work up to heavy set of 5 

    Part 2
    “Partner Karen”
    300 Wall Ball Shots for Time!
    (20/14 pounds at a 10-ft target)

  • 2 Parts Wod Aug-09-17

    Part 1
    As Many Rounds As Possible in 20 Minutes
    50 Meter Tire Drag
    3 Cone Suicide
    Agility Ladders
    Agility Hurdles
    1 Rope Climb
    25 foot Handstand Walk
    200 Meter Run 

    Rest 2 Minutes

    Part 2
    5 x 100 Meter Team Relay Sprints

  • #DoubleTrouble Aug-08-17

    21-15-9
    Deadlifts (225/155 pounds)
    Medicine Ball Sit Ups (20/16 pounds) 

    Rest 3 Minutes

    21-15-9
    Figure 8 Upper Cuts (53/35 pounds)
    Burpee Box Jumps (30/24 inches)

  • PERSEVERANCE Aug-07-17

    3 Rounds of 1 Minute Stations for MAX Reps
    Power Clean and Jerk (95/65 pounds)
    Row for Calories
    Pull Ups
    Air Squats
    Medicine Ball Get Ups (20/16 pounds)

    (1 minute rest between rounds)

  • Surprise Saturday Aug-05-17

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

  • FRANKIE Aug-04-17

    100-90-80-70-60-50-40-30-20-10
    Double Unders
    15 Kettlebell Swings (70/53)

  • 2 Parts Wod Aug-03-17

    Part 1
    12 minutes
    Front Squat Work
    3 Sets x 3 Reps Pause Squat (2 seconds) 

    3 Sets x 3 Reps Front Squat

    Part 2
    For Time:
    Run 1 Mile
    2-Minute Wall Sit 

    **Score is total time

  • DICE GAME Aug-02-17

    As Many Rounds As Possible in 25 Minutes:
    -Suspended Crunches
    -On and Over Box Jumps
    -Double Kettlebell Cleans
    -Burpee’s Over Hurdles

  • BARBARA Aug-01-17

    5 Rounds:
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Air Squats 

    **Mandatory 3-minute rest between rounds**

  • #Holdonpartner Jul-31-17

    As Many Rounds As Possible in 7 Minutes
    10 Calorie Row
    -Hold Plank 

    1 Minute Rest

    As Many Rounds As Possible in 7 Minutes
    12 Front Rack Lunges
    -Handstand Hold 

    1 Minute Rest

    As Many Rounds As Possible in 7 Minutes
    12 Double Russian Swings
    -Hollow Hold 

     

  • Surprise Saturday Jul-29-17

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

  • 4 x 5 Minute Rounds: Jul-28-17

    400 Meter Run
    5 Hang Snatches (135/95 pounds)
    7 Handstand Push Ups
    10 Toes to Bar

    *With remaining time complete as many Mountain Climbers as possible

  • For Time: Jul-27-17

    200 Meter Run
    50 Double Unders
    30 Jump Squats
    15 Ring Dips
    400 Meter Run
    75 Double Unders
    20 Jump Squats
    20 Ring Dips
    800 Meter Run
    50 Double Unders
    30 Jump Squats
    15 Ring Dips

  • "Partner DT" Jul-26-17

    10 Rounds For Time (5 rounds each, alternating)
    (155/105 pounds)
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

  • E.D.T. Jul-25-17

    16 x 15-second rounds…1 minute rest between stations
    1 Wall Walk
    2 Muscle Ups or 4 Pull Ups
    1 Rope Up/Down
    4 Sprawls
    7 Sit Ups

    *Perfect Score = 240 or 272

  • Partner Pacer Jul-24-17

    20 Minutes
    Pacer: 100 Meter Run
    -Front Squats
    -Hand to Hand Kettlebell Swings
    -Overhead Weighted Sit Ups

    *Score is total combined reps

  • Surprise Saturday Jul-22-17

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

  • FOR TIME: Jul-21-17

    400 Meter Run
    100 Meter Back Pedal
    25 Push Ups
    25 Pull Ups
    400 Meter Run
    100 Meter Back Pedal
    15 Push Ups
    15 Pull Ups
    400 Meter Run
    100 Meter Back Pedal
    25 Push Ups
    25 Pull Ups

  • 2 Parts WOD Jul-20-17

    Part 1
    15 Minutes
    Power Cleans of 7,6,5,4,3,2,1,1…..
    *Work up to 1 heavy rep 

    Part 2
    For Time:
    15-10-5
    Power Cleans (135/95 pounds)
    Goblet Pistols (total)
    Knees-2-Elbows

  • "NANCY" Jul-19-17

    5 Rounds For Time:
    15 Overhead Squats (95/65 pounds)
    400 Meter Run

  • EMOM's Jul-18-17

    Every Minute on the Minute 10 Minutes Alternating:
    A1. 100 Meter Sprint
    A2. 50 Double Unders or 75 Singles 

    Rest 2 Minutes

    Every Minute on the Minute 10 Minutes Alternating:
    B1. 10 Sumo Deadlift High Pull
    B2. 10 Dumbbell Push Press

     

  • 3 Rounds x 1 Minute Each Station Jul-17-17

    MAX Reps
    Box Jumps (30/24 inches)
    Over AbMat Burpees
    Power Snatch (95/65 pounds)
    V-Ups
    Kettlebell Swings (53/35 pounds) 

    (1 Minute Rest between Rounds)