You have goals, right? We all do.
When we fall short of our own expectations, we are disappointed. When we achieve what we set out to accomplish, we feel great.
At Club XO, the price tag of feeling great reads: Five dollars.
That’s how much we charge for a first class. And that first class is the beginning of your journey to a better you. Which should be everyone’s goal, we figure.
Club XO offers an impressive breadth of classes, including Boxing, Spin, athletics, and dynamic stretching. Our top-tier instructors work hard to ensure classes scale to all levels and abilities. And we don’t bite, so there’s really no excuse.
Look good. Be strong. Feel badass.
All for $5.
View our complete schedule to book your first session today.
Build strength, not bulk in this one hour session with Calvin. Training that brings more weight into our fitness studio than ever before. Challenge yourself. Build your strength. Crush your goals.
The Overhead Press is a versatile compound movement that challenges a wide range of muscles. It’s an essential component to any upper body routine. Performing this movement regularly will pay dividends with regards to overall strength.
What OHP Works
Most people think of the Overhead Press as a shoulder exercise, and that’s true. But that is also like saying the squat is a quad exercise, or the bench press is a chest exercise—these dynamic lifts utilize far more of our systems.
When performed correctly, the OHP will target all three heads of the deltoid, as well as our functional stabilizers throughout the rotator cuff and scapula, including our traps. Most variations will also challenge the core. The triceps and upper chest may also assist with pushing.
How to OHP
- Stand with feet shoulder to hip with apart, toes pointing forward.
- Ensure your hips are beneath your core, which should be braced—as you press the weight up, your gut should feel solid and prepared to take a punch. This will also require your glutes to be on.
- Have a very small bend in the knee, but do not use knee or ankle flexion to assist this movement (unless it’s your final rep of the set, or a Push Press—see variations below).
- Push the weight directly overhead in a straight line. Arms should extend fully at the top, and the weight should be directly over you (not in front, which will cause an excessive arch in the back, stressing the lower spine).
- Control the weight as you lower it back down to your shoulders.
Barbell OHP: This classic movement builds strength and size throughout the upper body. Go heavy (without compromising form!) and perform sets of 8 to 12 reps.
Single Arm OHP: Target just one shoulder at a time using dumbbells or kettlebells, challenging the muscles in a different way. Alternate reps at a heavy weight, hitting 5 per side.
Seated OHP: Sit on a bench or other apparatus (avoid anything with back support) to perform your preferred variation of the movement. This disables the legs from contributing momentum to the push, forcing your upper body to work overtime. Perform reps as usual, though you may need to start lighter.
Kneeling OHP: Find a mat and kneel on it, then perform the movement. This version keeps the hips and glutes engaged—while still keeping legs out of the push—which turbocharges core activation. Slow down and control the lift to optimize core contribution. Perform reps for 30 to 60 seconds, maximizing time under tension.
Push Press: With this variation, instead of restricting the legs’ involvement, we encourage it! A slight, quick bend in the knee and an explosive concentric movement allows us to lift heavier weight and bang out higher reps in a shorter time. This spikes the heart rate, making the Push Press a great version to include in HIIT circuits and power programs.
No matter your pursuit, there’s something to be gained from The Athlete.
Our signature Strength Room class, The Athlete appeals to all gym-goers through dynamic and functional movements that make anyone and everyone perform better. In this all-levels class, expect something different each session: plyometrics, strength training, cardio conditioning—nothing is off the table here. The use of dynamic, functional movements ensure an amazing workout every time.
The Athlete runs 45-60 minutes and is taught by a variety of instructors, including Paul, Cheya, and Knowlton. Each instructor injects their personal style into The Athlete—try them all to find out which suits you best.
Whether you’re a nervous beginner or hungry competitor, The Athlete will challenge you in all the right ways. View our schedule to book your class today!
No workout routine is complete without the infamous Leg Day, and no Leg Day is complete without the almighty Squat: a compound movement that engages muscles throughout your legs, as well as your core and lower back.
What the Squat Works
Your quadriceps and gluteus maximus will put in the bulk of the work, but several other muscles play important roles, including your core, lower back, and hamstrings.
The Squat is considered a “Big Three” movement in bodybuilding—alongside the Deadlift and Benchpress—and is also a major component of powerlifting, Olympic lifting, and CrossFit. This full-body, lower-dominant exercise is recommended as part of virtually any training regime. Regardless of ability level, sport, or goal, there is sound reason to include the Squat in your program.
How to Squat
Before loading any weight, ensure you have proper form first.
- Start with feet roughly hip width apart, toes pointed forward or slightly outward (never inward). Set your chest proud, back upright, and shoulders down and back. Brace the core.
- Lower your butt until your upper leg becomes parallel to the floor, keeping your chest, back, and shoulders proper. Pause at the bottom for one second.
- Push up with your legs, driving through the floor at mid-foot. Your hips should be pressing forward, your glutes should be squeezed, and your knees should follow the path of your toes (push outward as opposed to letting them cave in). Avoid completely locking out the knees at the top, particularly under heavy load. Pause for one second, then repeat.
Bodyweight Squat:The bodyweight squat is a classic exercise that requires no equipment and can be performed anywhere. Simply perform the squat as you are, controlling your entire body throughout. Try 10 to 20 reps per set with less than a minute rest in between.
Jumping Squat:You can make bodyweight squats more effective by adding a jump: push up explosively from bottom position so that you leave the ground at the top of the movement off your toes. Absorb impact by dropping back down into the bottom position upon landing, then jump up again; repeat this pattern nonstop for as many reps as you can in 20 to 30 seconds, then rest for twice as long. Repeat 5 times.
Plyometric Squat: Pause for one second at the bottom of your squat, then jump as high as you can on each rep, generating maximal force. Aiming for 5 to 10 consecutive reps, then rest 1-2 minutes. Repeat 5 times. For an additional challenge, add a light load to the movement.
Goblet Squat:Add light-to-moderate weight to the bodyweight squat with a dumbbell or kettlebell by performing goblet squats. Hold the weight in both hands, keeping your elbows tucked beneath the weight, and the weight against your chest. This simple variation challenges the whole body and encourages an upright posture throughout the full range of motion Aim for 3-5 sets of 8-15 reps.
Barbell Squat:Add heavy weight with barbell squats: front, high bar, and low bar squats are all viable options depending on your preference. Do not lift heavy without sufficient core strength. And be sure to warm up properly first! This is an advanced technique. Aim for 3-5 sets of 3-8 reps.
Wednesday August 29, 2018.
6:00 – 6:45 pm – SPIN
7:00 – 7:45 pm – SPIN
7:45 – 8:30 – ATHLETE
Join us as we bring the bikes outside to say Goodbye to Summer!
Tru Smoothie and Coffee Bar keeping us cool all night long!
New flavours of Flow Water to try, as well as #todiefor Vegan Lemon Loaf by Erin Ireland!
Wear your brightest digs and let’s give a Club XO kickass farewell to summer!
Book your spot now!
If you saw our earlier post, you know this Saturday is Hockey Day In Chilliwack, at Twin Rinks arena.
Club XO Fitness will have Paul and Colton on site all day long to help push players and spectators through drills and fun games! Jake Virtanen is currently playing for the Vancouver Canucks, and this past summer her was onsite training with Xceed! See one of his training action shots below! Everyone who enters into one of our events at Hockey Day In Chilliwack will be entered into a draw to win a stick Jake used in a game.
There will also be prizes for Vertical Jump, Long Jump and 5-10-5 Pro Agility Race.
Come down to Twin Rinks with Club XO Fitness and Chilliwack Minor Hockey to have fun, and have your chance to win the Jake Virtanen stick and some of the other awesome prizes!!
We want to send a HUGE shout out and thank you to everyone who made it out this past Saturday for our Grand Opening!
We could not have done it without you, and we would not be Club XO without you!
Leading up to the Grand Opening was intense. We had so much going on, so much on our to do list, and seemingly not enough time to do it all. If you had been in to classes leading up to Grand Opening day, you could see all that was going on, and all that needed to be finished. Somehow, with time, patience and hard work, it all came together. The day came, and rushed past us all, without any issues. We had so many current clients and friends in for classes, some stayed for multiple classes, and some stayed all day. Alongside our current clients, we saw so many new faces to Club XO. We hope you enjoyed the classes you tried, and that you’ll be back for more! Keep watching our schedule for class times being added, and if you don’t see a class at a time you are interested in, let us know, if we get enough interest we may add it in! We would love to hear your feedback on classes, times, the new layout, etc. So far, we are loving it and hope you are too.
Stay tuned for the full opening of Tru Smoothie Bar, and don’t forget about the new showers!! How bad ass is that?!
Again, thank you to our clients, friends, family and of course our staff!
Join us Saturday February 24th from 11am – 4pm. Free Spin, B(XO)ing and strength classes – see our Apple and Google apps for times and booking info. Tru Smoothie Bar will be offering smoothie samples all day, as well as coffee and smoothies for purchase. Pop in for a class, or just to hang out and try a sample!!
Club XO Juniors is an after-school, fitness geared, program for ages 10 – 16. Operating Monday through Thursday from 4:00 to 4:45. A certified trainer will run your children through strength and fitness activities – all fitness levels are welcome. Drop in is only $10, or pay $99 for one month unlimited.