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We’re thrilled to kick off a brand new strength cycle this week at Black Flag Athletics, and we’re doing it with a twist – introducing our modified “Wendler 5-3-1 Program.” This program is tailor-made to seamlessly integrate into our class structure, allowing us to zero in on strength development while still incorporating accessory and conditioning work consistently.

What sets our modification apart is its flexibility. We’ve crafted it to undulate volumes and intensities, accommodating the additional volume of Energy System Development pieces, a cornerstone of our conditioning routines. This means we can maintain our focus on strength gains while incorporating vital conditioning elements.

But that’s not all. We’re enhancing our program further with specialized accessory work, alongside traditional General Physical Preparedness (GPP) exercises and extensive prep work. Our emphasis will be on mobility and stability within movement patterns, ensuring a balance and well rounded approach to strength training.

We’re buzzing with anticipation for the weeks ahead, and we hope you are too! Get ready for a fun journey toward greater strength and fitness.

Yours In Fitness,

Thomas M. Rini, MEd.

CSCS | CFL3 | Fitness Specialist | Biomechanics Specialist | USAWL1 

“Take care of your body. It’s the only place you have to live.”

Owner/Head Coach – Black Flag Athletics