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  • Your HEW® Experience

    We are on a mission to impact you through really hard exercise! Our fully-scalable workouts change every day and are designed to maximize results. With the HEW® family supporting you along your journey, you'll soon find that HEW® will become the best part of your day!

    • High energy, coach-led group workouts!
    • Scaled to your level of fitness!
    • It's HARD. It's FUN. It's ADDICTIVE!
    • Open 6 days per week!
    • 10+ classes Monday-Friday for flexible scheduling!
    • Never workout alone!
  • Let Us Do 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 see 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, and 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!

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  • Triple A.M.R.A.P. Jan-18-19

    As Many Rounds As Possible in 7 minutes
    7 Hang Power Snatch (115/85 pounds) 
    7 Over the Bar Burpees 

    Rest 3 minutes 

    As Many Rounds As Possible in 7 minutes
    7 Lateral Box Jump Overs 
    7 Toes to Bar 

    Rest 3 minutes 

    As Many Rounds As Possible in 7 minutes
    7 Kettlebell Figure Eight Uppercuts (53/35 pounds) 
    7 Handstand Push-ups 

  • 2 Parts Wod: Jan-17-19

    Part 1 
    Front Squat 
    5-4-3-2-1-1-1 

    Part 2
    For Time:
    21 Front Squats (135/95 pounds) 
    7 Muscle-ups
    15 Front Squats
    5 Muscle-ups
    9 Front Squats
    3 Muscle-ups 

  • TEAM 5K ROW: Jan-16-19

    Teams Of 5:
    Row For Distance (5K) 
    Single Arm Dumbbell Push Press 
    Pistol Squats
    Wall Walks
    Plank Up / Downs 

  • 7 Rounds: Jan-15-19

    1 Snatch
    3 Snatch Balance
    5 Overhead Squats 
    12 Weighted Step-ups 
    15 Sprawls 

     

  • 2 Rounds: Jan-14-19

    3-minute Clock:
    300 Meter Sprint
    With remaining time complete as many Wall Ball Shots as possible

    -90 Second Rest

    3-minute Clock:
    100 Double Unders
    With remaining time complete as many     Dumbbell Power Snatches as possible

    -90 Sec Rest

    3-minute Clock:
    25 Double KB     Cleans (44/26)
    With remaining time     Wall Sit Holding Kettlebells in Front Rack position

  • SURPRISE SATURDAY: Jan-12-19

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

  • 2-For Time: Jan-11-19

    For Time (10-minute Time Cap) 
    10-9-8-7-6-5-4-3-2-1 
    Overhead Squats (95/65 pounds) 
    Pull-ups 

    5 minutes Rest 

    For Time (10-minute Time Cap) 
    10-9-8-7-6-5-4-3-2-1 
    Dumbbell Push Press (45/25 pounds) 
    Box Jumps (30/24 inches) 

  • A.M.R.A.P. Jan-10-19

    As Many Rounds As Possible in 20 minutes
    50-meter Tire Drag
    2 x Agility Hurdles 
    50-meter Bear Crawl
    2 x Agility Ladders
    Box Jump Pyramid
    4 x Forward/Reverse Run (10 meters) 

  • Partner Ladder: Jan-09-19

    25 minutes 

    2-4-6-8-10-12...etc.
    Power Snatches (135/95 pounds) 

    -Between Each Set: 
    10 Handstand Push-ups 
    20 Sit-ups
    30 Air Squats 

  • 4 Rounds: Jan-08-19

    1 minute Stations
    Station 1: Max Calorie Row 
    Station 2: Medicine Ball Russian Twists 
    Station 3: Sprawls
    Station 4: Weighted Get-Ups 
    Station 5: Mountain Climbers
    Rest 1 minute 

  • SISSY TEST Jan-07-19

    For Time:

    Burpees: start at 20-19-18....2-1
    Kettlebell Swings (53/35 pounds): start at 1-2-3....19-20

    (...because you did not do enough burpees last week....)

  • SURPRISE SATURDAY: Jan-05-19

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

  • REBEKAH Jan-04-19

    For Time:
    50 Burpee Box Jumps (30/24 inches)
    50 Burpee Pull-ups
    50 Burpee Power Clean & Jerks (135/95 pounds) 
    *Every 3 minutes Run 100 meters 

  • FOR TIME: Jan-03-19

    15-12*9-6*3-6*9-12*15
    Deadlifts (185/115 pounds) 
    Toes to Bar 

    - 50 Double Unders 
    *100-meter Farmer’s Carry 

  • 2 Rounds: Jan-02-19

    2 minutes Work /1 minute Rest Between Stations

    Max Rope Climbs
    Max Roll Outs
    Max Distance Row
    Max Tire Flips
    Max Booty Makers

  • HAPPY NEW YEAR! Jan-01-19

    We hope you had a great 2018.  We are looking forward to 2019 with you and are very grateful for your patronage!  We love you HEWman's and Happy New Year!

  • PARTNER WOD Dec-31-18

    20 Total Rounds For Time: 
    1 Heavy Squat Clean & Jerk 
    8 Box Jumps
    1 Heavy Squat Clean & Jerk 
    9 Wall Ball Shots 

  • SURPRISE SATURDAY Dec-29-18

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

  • ARMAGEDDON Dec-28-18

    10-9*8-7*6-5*4-3*2-1
    Ring Push-Ups 
    Pistol Squats 

    * =1RopeClimb 
    - =3WallWalks 

    Every Minute On The Minute Perform 2 Mule Kicks 

  • E.D.T. Dec-27-18

    (16 x 15 Second Rounds)
    5 Barbell Bent Rows
    4 Lateral Box Jump Overs 
    3 Burpees
    4 Knees To Elbow
    5 Russian KB Swings (70/53) 

    *Rest 1 minute between stations 



  • 2 Parts Wod: Dec-26-18

    Part 1
    Front Squats: 5 sets x 5 reps 

    Part 2
    7 x 2-minute Rounds 
    5 Front Squats
    10 Push-Ups 
    100-meter Sprint 
    *Rest remaining time 

  • MERRY CHRISTMAS HEWman’s! Dec-25-18

    HAPPY BIRTHDAY JESUS!  Thanks for coming into our lives and making the world a better place:)

  • "THE GIRLS..." Dec-24-18

    With A Partner For Time:

    “Karen”
    150 Wall Ball Shots (20/14 pounds)

    “Jackie”
    1000 Meter Row
    50 Thrusters (45/35 pounds)
    30 Pull-Ups

    “Grace”
    30 Power Clean & Jerks (135/95 pounds)

    “Isabel”
    30 Power Snatches (135/95 pounds)

  • SURPRISE SATURDAY Dec-22-18

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

  • PARTNER WOD Dec-21-18

    For Time
    8-16-32-64
    (20-minute Time Cap)
    Box Jump On and Overs 
    Back Rack Lunges (135/95 pounds) 
    Toes to Bar
    *1 Person working at a time. 

  • ESTHER Dec-20-18

    5 x 3 minute Rounds
    200 meter Run
    5 Cleans (155/105 pounds)
    10 Kettlebell Swings (53/35 pounds) 
    *As many Double Unders as possible in Remaining Time 

     

  • A.M.R.A.P. LOVE... Dec-19-18

    As Many Rounds as Possible
    8 minutes
    21 Pull-Ups
    15 V-Ups
    25 Foot Handstand Walk/Bear Crawl 

    Rest 2 minutes 

    As Many Rounds as Possible
    6 minutes
    15 Pull-Ups
    9 V-Ups
    25 Foot Handstand Walk/Bear Crawl 

    Rest 2 minutes 

    As Many Rounds as Possible
    4 minutes
    9 Pull-Ups
    6 V-Ups
    25 Foot Handstand Walk/Bear Crawl 

  • LUCIFER Dec-18-18

    Part 1 
    Push Press 
    7-5-3-1-1-1 

    *Work up to 1 heavy rep 

    Part 2 
    “Lucifer”
    For Time: 
    21-15-9 
    Thrusters (95/65 pounds) 
    Burpees 

  • TABATA Dec-17-18

    8 Rounds
    20 seconds work/10 Seconds Rest 

    Dumbbell Plank Rows 
    Goblet Squats 
    Medicine Ball Get-Ups 
    Plate Wipers
    Hang Power Cleans (95/65 pounds) 

    *Rest 1 minute between stations 

  • SUPRISE SATURDAY: Dec-15-18

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