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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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  • 3 Rounds For Time: Jun-20-18

    3 Rounds For Time:
    800-Meter Run
    75 Double  Unders
    15 Double Kettlebell Thrusters (53/35 pounds)
    10 Bar Muscle Ups

     

  • 2 Parts Wod: Jun-19-18

    Part 1
    4 Rounds of:
    14 Hand to Hand Kettlebell Swings
    14 Ring Dips
    14 Rollouts
    14 Dumbbell Reverse Lunges 

    Part 2
    2 x 200 Meter Sprints

     

  • Partner Workout Jun-18-18

    4 Rounds or 25 Minutes
    Pacer: 200 Meter Run
    Back Squats (135/95 pounds)
    Toes to Bar
    1-Arm Kettlebell Push Press (53/35 pounds)

    *Score = Total Combined Reps

     

  • SURPRISE SATURDAY: Jun-16-18

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

  • FOR TIME: Jun-15-18

    15-12-9
    Power Cleans (135/95 pounds)
    Burpees
    (7 minute time cap) 

    7 Minutes Rest

    ...then Repeat!

    There is a happy little surprise for you after Round 2 today....so don't miss this wod!

  • 2 Parts Wod: Jun-14-18

    Part 1
    Front Squat: 5 sets of 5 reps
    *Work up to heavy set of 5 

    Part 2
    15 Minute Ladder of:
    3 Front Squats
    3 Lateral On and Over Box Jumps
    3 Pull Ups
    100 Meter Run 

    6 Front Squats
    6 Lateral On and Over Box Jumps
    6 Pull Ups
    100 Meter Run 

    9 Front Squats
    9 Lateral On and Over Box Jumps
    9 Pull Ups
    100 Meter Run 

    Continued……

  • Team Wod: Jun-13-18

    As Many Reps As Possible in 25 Minutes:
    Station #1 (Pacer): 200 Meter Row
    Station #2: Medicine Ball Russian Twists
    Station #3: Plank Up/Downs
    Station #4: Overhead Plate Sit Ups
    Station#5: Mountain Climbers

  • Double Trouble: Jun-12-18

    7 Rounds For Time: (10 Minute Time Cap)
    15 Hang Power Snatches (75/55 pounds)
    30 Double Unders 

    Rest 5 Minutes 

    7 Rounds For Time: (10 Minute Time Cap)
    15 Dumbbell Push Press
    10 Sprawls 

    *Completion under time cap = additional rest

  • 4 Rounds of: Jun-11-18

    400 Meter Run
    10 Weighted Rolling Pistol Squats
    15 Wall Ball Shots (20/14 pounds)
    20 Russian Kettlebell Swings (53/35 pounds)
    150 Meter Row

  • SUPRISE SATURDAY Jun-09-18

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

  • "PARTNER RELAY STYLE" Jun-08-18

    4 Rounds Each:
    200 Meter Run
    16 Back Rack Lunges (135/95 pounds)
    14 Chest To Bar Pull Ups
    12 Double Kettlebell Sumo Deadlift High Pulls (53/35 pounds)

  • 2 Parts Wod: Jun-07-18

    Part 1
    9 Sets:
    Sets 1-3: 7 Shoulder Press
    Sets 4-6: 5 Push Press
    Sets 7-9: 3 Push Jerks 

    Part 2
    5 Rounds of 90 seconds work / 90 seconds rest:
    Buy In: 10 Over the Bar Burpees then,
    Complete as many "Shoulder to Overhead" as possible in remaining 90 seconds.

     

  • 4 Rounds Jun-06-18

    40 seconds work / 20 seconds rest:
    Weighted Step Ups
    Ring Rows
    Jump Squats
    Medicine Ball Sit Ups
    Kettlebell Cossack Squats

     

  • A.M.R.A.P. Jun-05-18

    Part 1
    Sumo Deadlift: 10-8-6-4-2 

    Part 2
    As Many Rounds As Possible for 15 Minutes:
    9 Sumo Deadlifts
    12 Push Ups
    9 High Box Jumps

  • 4 Rounds For Time: Jun-04-18

    400 Meter Run
    2 Rope Climbs
    10 Handstand Push Ups
    20 Medicine Ball Cleans
    200 Meter Row
    10 L-Pull Ups

  • SURPRSE SATURDAY Jun-02-18

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

  • 4 x 6 Minute Rounds: Jun-01-18

    400 Meter Run
    15 Power Snatches
    10 Knees to Elbows
    10 Pistol Squats

    *rest in remaining time

  • "ELIZABETH" May-31-18

    Part 1
    Every Minute on the Minute for 10 Minutes:
    1 Clean + 2 Front Squats

    Part 2
    “Elizabeth”
    For Time:
    21-15-9
    -Clean (135/95 pounds)
    -Ring Dips

  • 4 Rounds For Time: May-30-18

    12 Overhead Plate Step Ups
    15 Good Mornings
    100 Meter Farmer’s Carry
    20 Foot Handstand Walk
    15 Medicine Ball Get Ups
    100 Meter Dumbell Waiters Carry

  • A.M.R.A.P. May-29-18

    As Many Rounds As Possible in 20 Minutes:
    150 Meter Row
    50 Double Unders
    30 Feet Walking Lunge
    200 Meter Run
    25 Sit Ups

  • "MURPH" May-28-18

    "MURPH" is today's WOD is In Honor of all of our Service Members from every branch of service that protect this great nation of ours.  Please read the story of Lieutenant Michael P. Murphy by clicking on the link.  "GOD BLESS AMERICA"!

    For Time:
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

     

  • SURPRISE SATURDAY May-26-18

    It's another Surprise Saturday with a great workout in store for you today.  Have a great Memorial Day Weekend HEWman's!

    .....and get ready for Monday's wod......

  • "BOWEN" May-25-18

    3 Rounds For Time
    800 Meter Run
    7 Deadlifts (275/185 pounds)
    10 Burpee Pull Ups
    14 Single Arm Kettlebell Thrusters (53/35 pounds)
    20 Box Jumps

  • "ESTHER" May-24-18

    5 x 3 Minute Rounds
    200 Meter Run
    5 Cleans (155/105 pounds)
    10 Kettlebell Swings (53/35 pounds)
    …in remaining time complete as many Double Unders as possible.

  • 2 Parts Wod: May-23-18

    Part 1
    Tabata for 8 Rounds (20 seconds of work / 10 seconds of rest)
    Toes to Bar
    Side Plank
    Kettlebell Figure 8 Uppercuts
    Hollow Rocks
    Medicine Ball Russian Twists 

    Part 2 For Time:
    1 Mile Run

  • PARTNER RELAY: May-22-18

    10 Rounds Each:
    9 Deadlifts (165/105 pounds)
    6 Hang Power Cleans
    3 Shoulder to Overhead
    100 Meter Sprint

  • 5 Rounds For Time: May-21-18

    400 Meter Run
    40 Air Squats
    20 Push Ups
    10 Pull Ups

  • SURPRISE SATURDAY May-19-18

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

  • "WHITTEN" May-18-18

    5 Rounds For Time of:
    22 Kettlebell Swings (70/53 pounds)
    22 Box Jumps (24/20 inches)
    400 Meter Run
    22 Burpees
    22 Wall Ball Shots (20/14 pounds)

  • 2 Parts Wod May-17-18

    Part 1
    “Barbell Complex”
    8 sets x 1 rep
    Clean+Front Squat+Split+Jerk 

    Part 2
    5 x 3 Minute Rounds
    300 Meter Sprint
    9 Thrusters (95/65 pounds)
    *Rest in remaining time