LostBoys SnC
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LostBoys Strength & Conditioning: What We Offer

Barbell Strength & Conditioning

Every Monday, Wednesday and Friday

6am & 8:30am (FULL)

Tuesday and Thursday 7:30am to 9am (FULL)

 

What is Barbell Strength and Conditioning?

Our classes focus on increasing overall strength, speed, and endurance, as they pertain to movement in our daily lives. Each strength section of the class will focus on one of three core lifts: the squat, floor press, or deadlift. The conditioning portion will include moving efficiently, and safely, under load using a variety of movements for an extended period of time.

Strength:

To build our overall strength we perform the back squat, floor press and the deadlift, on Monday, Wednesday and Friday, (or Tues. and Thursday) respectively. All members begin this journey ingraining proper movement before using a barbell, typically 2 weeks to a month.

Following this, they perform a given set and rep scheme with an empty bar and progress in 5lbs increments (this is called a linear progression), week to week, provided they can get into safe positions under load and the coach is confident in their abilities. This ensures once the member is lifting "heavy" movements are memorized by the muscles, removing a chance of incorrect patterns.

Ultimately, our members don't know how to move poorly.

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Conditioning:

To increase all area's of conditioning our weeks are separated into, endurance days, (Mondays or Tuesdays), assistance days, Wednesdays, and power/speed days, Fridays (or Thursdays). 

Monday's (or Tuesdays) conditioning session are all light weight, bodyweight days performed for 10 to 15 mins of constant movement. 

Wednesdays sessions are all moderately heavy days, designed to correct muscular imbalances to prevent injuries and build mass in a muscle group.

Fridays (or Thursdays) conditioning session are short workouts that are heavier than any other day but performed explosively, to build speed in their lifts as well as in all movements. 

*ALL MOVEMENTS, LIFTS, AND EXERCISES ARE SCALED TO THE MEMBERS ABILITIES TO ENSURE WE REMOVE ALL RISK OF INJURY AND MAXIMIZE RESULTS.

 

Benefits of LostBoys membership:

  • Small class sizes
  • Personalized attention
  • Simple programming for weekly measurable progress, 
  • Optional individualized programs
  • Accessory programming for injury rehab and/or prevention
  • Goal GETTING programming
  • Nutrition guidance with Precision Nutrition Lv1 certified coach
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  1. Consistent coaching
  2. Remote coaching and programming if you're on vacation
  3. Continued programming if you move away
  4. Collaborative care with health networks
  5. Coach with counseling and therapy education
  6. Optional lifestyle design coaching
  7. Inspiring and empowering community 

Affiliate of MASH Elite Performance

Benefits of affiliation:

  1. Olympic level programming for Powerlifting, Weightlifting, GRID and/or Super totals
  2. Olympic level programming for Fat loss, Endurance sports, field sports, youth athletes, HIIT and "functional fitness"
  3. Ability to accompany head coach to Mash Elite HQ to have lift coaching with THE Travis Mash and Don McCauley and to train with Olympic level athletes

Discounted membership for River Rock Climbing gym

Benefits of River Rock Climbing Membership:

  1. FREE Rental gear with EFT membership
  2. FREE Yoga classes provided by Uttara Yoga
  3. FREE supplemental strength classes
  4. Additional Discounts for:     
    1. Gear
    2. Birthday parties
    3. Wasena tap room on wednesdays
    4. Climbing instructional classes

Total value of membership per month

  • LostBoys Services:
    • Individualized Programming: $100/month
    • Nutrition guidance with Pn Lv1 coach: discounted
    • Goal setting: $50/month
    • Lifestyle design coaching: $125/hour
  •  Mash Affiliate Services:
    • programming: $200/month
    • On site Coaching: $300/per hour
  • River Rock Climbing Services: 
    • Discounted membership (unless otherwise specified)

 TOTAL price of individual services: $1,019

LostBoys Strength & Conditioning membership per month: $135

 

 WANT to learn how to get 2 weeks of class for free?           Click the link below!

 

Free General Physical Preparedness class

Every Saturday at 8:30am

This G.P.P. day sounds much more intense that it really is! Every Saturday the Lostboys opens up to anyone from the community come together to work together! we start off with a warm-up that leads into a few mobility drills. After, we separate into groups for sled work and prowler work. 

These Saturday GPP days FREE to to anyone in the community who want to workout with other like minded, goal oriented people. Come join us, make friends, and start your weekend off right!

*ALL MOVEMENTS, LIFTS, AND EXERCISES ARE SCALED TO THE MEMBERS ABILITIES TO ENSURE WE REMOVE ALL RISK OF INJURY AND MAXIMIZE RESULTS.