Elkhorn

1 hour.

Childcare for 9a/10a classes, Unlimited group class attendance, 24/7 gym access + High quality programming and coaching for all stages of life.

Dynamic Warmup and strength focused, with emphasis on progressive overload.

Our busiest classes are 5a, 6a, and 9a.

We allow anyone to drop in to our 9a class every Saturday, without registering prior. If you would like to come to a different class during the week, we will allow it under the following conditions:

1. Individuals must have prior crossfit, weightlifting, or powerlifting experience.
2. 5a, 6a and 9a will not be eligible for a trial class or drop in
3. Individual has made contact with the facility at least 48 hours prior to class

Members are welcome to bring a friend or family member to a class(es) as long as the facility is notified 48 hours in advance and there is room available in the class.

Achieving optimal strength and muscle growth results involves a combination of various factors, including proper training, nutrition, rest, and consistency. Here are some key principles we consider at VICTRESS:

1. Resistance Training:
   • Progressive Overload: Gradually increase the resistance (weight) you lift over time to challenge your muscles and stimulate growth.
   • Compound Exercises: Include compound movements such as squats, deadlifts, bench presses, and overhead presses in your routine. These exercises engage multiple muscle groups and are effective for overall strength and muscle development.
2. Training Frequency and Volume:
   • Frequency: Train each muscle group at least 2-3 times per week to maximize protein synthesis and muscle growth.
   • Volume: Pay attention to the total volume (sets x reps x weight) of your workouts. Higher volume can contribute to muscle hypertrophy.
3. Nutrition:
   • Caloric Surplus: Consume slightly more calories than your body needs (caloric surplus) to support muscle growth. However, avoid excessive calorie intake to prevent unnecessary fat gain.
   • Protein Intake: Ensure an adequate protein intake to support muscle repair and growth. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight.
   • Nutrient Timing: Consume protein and carbohydrates around your workouts to support recovery and energy needs.
4. Rest and Recovery:
   • Sleep: Prioritize quality sleep, as it plays a crucial role in muscle recovery and hormone regulation.
   • Rest Days: Allow for sufficient rest days between intense workouts to prevent overtraining and reduce the risk of injury.
5. Consistency:
   • Long-Term Commitment: Building strength and muscle takes time. Stay consistent with your training and nutrition over the long term to see significant results.
6. Form and Techniques:
   • Focus on Proper Form: Use proper form during exercises to target the intended muscles and reduce the risk of injury.
   • Mind-Muscle Connection: Develop a mind-muscle connection by concentrating on the muscle being worked during each repetition.
7. Variety in Training:
   • Periodization: Include periodization in your training plan, which involves changing the intensity, volume, and exercises over time to prevent plateaus.

Progressive overload is a fundamental principle in the field of exercise and fitness that refers to the gradual increase of stress placed on the body during a workout over time. The concept is based on the idea that in order to see improvements in muscle size, strength, and endurance, you need to continually challenge your body by increasing the demands placed on it.

There are several ways to implement progressive overload:

1. Increase Resistance/Weight: Gradually increase the amount of weight you lift. This can be achieved by adding more weight to a barbell, dumbbell, or resistance machine.
2. Increase Repetitions: Perform more repetitions of a particular exercise with the same weight. This helps improve muscular endurance.
3. Increase Sets: Add additional sets to your workout routine. This increases the overall volume of your workout.
4. Decrease Rest Time: Shorten the rest periods between sets, which can increase the intensity of your workout.
5. Increase Frequency: Increase the number of times you perform a particular exercise or workout during the week.
6. Progressive Exercise Variations: Gradually progress to more challenging variations of an exercise. For example, moving from bodyweight squats to weighted squats.

By progressively overloading your muscles, you stimulate them to adapt and grow stronger. This principle is applicable to various forms of exercise, including strength training, resistance training, and cardiovascular exercise. It is important to note that while progressive overload is crucial for making gains, it’s equally important to allow for sufficient rest and recovery to avoid overtraining and injury.

9a + 10a.

We are partnered with Nicole Legler and Always in Motion Nutrition. They offer multiple levels of personalized nutrition programs.

1. Coaching: We want the coaches to be your eyes and provide constructive feedback and cues, leading to better overall body awareness and movement technique.
2. Body Image Concerns: Some people feel self-conscious about their appearance, especially in a gym setting where they may compare themselves to others. Mirrors can contribute to body image concerns, creating a less inclusive and comfortable environment for individuals with diverse body types and fitness levels.
3. Focusing on External Validation: Mirrors can encourage individuals to seek external validation by constantly checking their appearance. This focus on aesthetics might shift the emphasis away from the primary goal of improving health and fitness.
4. Encouraging Poor Form + Increasing Body Awareness: We want you to “feel it, not see it. While mirrors can be helpful for checking and correcting form during exercises, some argue that individuals may become overly reliant on mirrors, leading to poor exercise technique and increased risk of injury.

Our onboarding usually lasts 1-2 hours depending on the fitness level and experience of our new member.

During your onboarding session you can expect a how-to on:

• WODIFY Athlete Login
• Class Sign Up & Tracking Workout Metrics
• WIFI & Music Connection
• Keyless Entry

You will also receive one-on-one coaching and education on the following movements:

• Diaphragmatic Breath
• Core Stabilization & Activation
• Pelvic Floor Screening/Referral
• Air Squat
• Back Squat
• Front Squat
• Shoulder Press
• Push Press
• Bench Press
• Deadlift
• Push-Up
• Pull-Up