Two people planking face-to-face on exercise mats in a gym, one has a tattoo on their arm.

CHAMPIONS & HYROX CLASS SCHEDULES

Monthly Member Events

HELPFUL LINKS

3-day beginner workout program featuring push, pull, and leg exercises. Day 1 includes machine chest press, shoulder press, chest fly, tricep extensions, plank hold, reverse crunch, and steady-state cardio. Day 2 has lat pulldown, row, rear delt fly, bicep curl, sit-ups, side plank, and cardio intervals. Day 3 consists of leg press, leg curl, leg extensions, step-ups, glute bridge, superman, and steady-state cardio. Reps for exercises range from 12-15, with 90-second rests between sets. Cardio uses elliptical, stationary bike, treadmill, or stairmaster.
ECA Nutrition Guidelines poster detailing portion control with hand measurements for protein, vegetables, carbs, and fats, featuring visual aids and step-by-step instructions for building a balanced plate with contact information at the bottom.