Metabolic Colonie

We don’t grow when things are easy. We grow when we face challenges! We may all have different fitness backgrounds, but no matter where your fitness level is at we will always get through it together. During every class our coaches will go above and beyond to teach you, challenge you, modify for you if necessary, all while motivating you to be your best. #StrongerTogether

DB INCLINE FLOOR PRESS Using a pair of dumbbells provides a greater range of motion than a traditional bench press. This exercise primarily works the upper portion of the chest, anterior delts, as well as the triceps. ... Today’s targeted rep range was to hit anywhere from 12-15 reps during the 55 second rounds. Check out @rockyfitz30 putting in work, crushing 12 reps with the 85 lb DBS It must be the shirt @therock

We are more powerful when we empower each other. Take advantage of the Stronger Together free month trial and see what all the hype is about! Let’s get #STRONGERTOGETHER... Link in bio

Alone we are strong. Together we are stronger! STRONGER TOGETHER

#FlexFriday in full effect today!

No pain,No gain- 10am crew doing just that! Arnold presses for the win! Have a great weekend and we will pick it back up Monday where we left off. #coloniesquad #NopainNogain

Alright squad! How did we finish our first full week of January!?!? Whether we did at home workouts or showed up to get our butts kicked in the gym, did we set the tone for the year!?!? Let me know how many workouts we got, and what our favorite (or hardest) workout this week was!!!

@briwilliams13 getting after our Kickstand RDL today! A Kickstand RDL is a regression to a single leg RDL, providing a little bit of support and stability with the other leg. Bri’s foot placement is key here: minimal distance between the two feet that way you are putting minimal weight on that assistant foot, and majority of it on your main plant let. Coach Pat’s queues are important here as well! This is a hinging movement, so the hips need to go back towards the wall as the... chest falls forward, with soft knees. It is NOT a squatting motion! By slowing the negative down a touch, you FEEL this movement more, providing a bigger stretch and therefore a bigger contraction. And lastly, looking down keeps the spine neutral to avoid any issues and impingements! Bet this was a good workout Bri! Nicely done! #strengthtrainingatapace #metabolictraining

This Monday sets the tone for your year. What are you going to do with it? This 5 am squad decided they were going to face it head on. 2021- we are ready for you!

Cheers to the NEW YEAR colonie squad! We wish tremendous joy and health for you and your family. Let’s continue to make ourselves better each and every time we step foot in the gym. Wether that be physically, emotionally or mentally. #coloniesquad