Some of you have noticed we’ve been putting time caps on our workouts, this is for two reasons.

  • First, it helps our coaches navigate and manage the class. We are all very passionate about fitness and could easily spend an hour on strength alone, so this helps everyone plan accordingly.
  • Secondly, this helps you, the member, it gives you a reference of time so you can hit the piece with the appropriate level of intensity. If we all move like sloths through a workout- we’re missing the point. Hit each rep and each round with intention and intensity and we promise you’ll see more results than the “gym rat” that spends hours upon hours “working out” and never breaks a sweat.

Happy 2019 MidState, let us strive to be better within our walls and outside of them. We are proud to call you all family, cheers to another year with all of you amazing people!


3 Rounds for the guns:
12-15 DB Curls (each arm)
15 Single Arm Rows (each arm)


3 Rounds for time:
21 Alternating Dumbbell Snatch (50/35)
15 Box Jumps (24/20)
400 Meter Run *If you don’t believe in running this time of the year, 500 Meter Row

*15 Minute Time Cap