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.
The door was giant and painted blood red. If it weren’t, I probably wouldn’t have noticed it.
A poster hung outside: someone had converted this old auto shop into a “Fitness Garage.” It was cool, though only one word on the poster mattered to me: “Boxing.”
At the time, I had never so much as wrapped my hands. But I sought a new challenge, one that was outside of my comfort zone. I was intimidated, and rightfully so: I tripped over the jump rope repeatedly, I was gassed after one round of punching, and the old-school coach rarely eased his foot off the pedal.
“Slackers!” he would yell, even when we were giving it everything.
I was hooked.
I returned and returned, getting better and better, loving the sport more and more. Twice a week, then thrice, then up to five days a week—at the crack of dawn, in the freezing rain, I would jog to the gym and empty my soul every session.
Sometimes it would be just me and coach. Body on the brink of collapse, sweat gushing on the mats, I was pushed to my limits and beyond. The next goal was always the next limit: to shatter it and move on.
A good coach unlocks doors in your mind you didn’t even know were there. I am forever grateful.
One day, I tore the meniscus in my knee running. While my injury recovered, boxing was put on hold. I realized I needed to be smarter about my training. That’s when I found cycling. I chose it at first for its low-impact cardio, but ended up discovering a second significant passion of mine. I take any opportunity to train outdoors; cycling enabled this in a new way, leading me to incredible places and amazing people.
Plus, a new challenge is always welcome.
Suddenly, my weeks were filled with movement: I boxed, I rode, I lifted, I hiked. I enjoy competing—most of all against myself—and soon an obsession grew in learning how to improve my performance. At the same time I became less and less fulfilled by my 9-to-5 desk job. My thoughts constantly drifted away from the task at hand to: What’s a good combo to throw in the pocket to get off the ropes? How much time can I shave off my next half-century? Am I short on protein today?
I felt purpose in my pursuits. Was a pivot possible? I earned my certification as a fitness professional and eventually quit my job.
This leap of faith was not an immediate success. At first I struggled with such a dramatic and abrupt change in life trajectory. It was a rough start. Had I miscalculated?
My passion for fitness overpowered all doubt. My motivation was unwavering; the ability to help others become healthier and happier proved instantly rewarding. With renewed meaning in my work, my hunger for success only increased. I developed an my own training regimen, The Gauntlet, and ushered bold new blood into the Sweet Science.
The stars aligned when I took a second leap of faith: moving from Vancouver to the Fraser Valley. Here, I have found my place in the industry at Club XO.
I intend to reimagine what boxing can be in Chilliwack.
That’s step one.
Looking for some intense sports based training for your child? Club XO Juniors is a fitness geared program for all levels where kids will be run through drills and classes by a certified trainer.
- Monday 5 – 6pm
- Tuesday 5 – 6pm
- Thursday 5 – 6pm
- Ages 8 – 14
- Drop In $15
With the fall weather in full swing this week, why not stop by Tru Smoothie and Coffee Bar to warm yourself up with our Pumpkin Spice Latte – the drink feature for October.
The feature smoothie this month is the “Dragon Bowl”. Made with Pitaya (Dragon Fruit). This delicious pink bowl is perfect for after a class, on your lunch break, or anytime really. It is finished off with a scoop of natural peanut butter leaving you wondering “where have you been all my life”….
Upcoming this month:
Club XO Juniors new days and times
- Monday, Tuesday and Thursday from 5:00pm – 6:00pm
- Ages 8 – 14
- Drop Ins $15
- Sunday October 28th
- 6:00pm SPIN, 7:00pm YOGA
- Costumes, Prizes, Monster Smoothies from Tru Smoothie Bar
Book your bikes and yoga at ClubXO.ca, or call (604) 392-5833
NEW FALL SCHEDULE
Our new fall schedule is just about complete! Look for these HOT new classes, coming September 10th:
BACK BY POPULAR DEMAND – MIRRORS!!
We have had tons of feedback from all of our valued clients, and we are bringing mirrors back to The Spin Room! We are working to get the perfect size for our walls, and once we do the mirrors will go up!
CALLING ALL TEAMS!
At Club XO we offer the top HIGH PERFORMANCE Team Training you will find in the Fraser Valley. With Spin, Boxing and a Strength Room we are able to offer teams wide variety of sport specific training.
TRU SMOOTHIE AND COFFEE BAR
Trü Smoothie and Coffee Bar is gearing up for fall, our September and October feature will be… drum roll please…
The PUMPKIN SPICE LATTE, the perfect drink to warm you up as the days start to get cooler.
Pre-order your smoothies, smoothie bowls and coffee bar orders to have ready after your class (or if you are driving by!). Just fill out the order form, let us know when you want it ready, and we will do the rest (call us at (604) 392-5833 if you want to make a pickup order).
Club XO will be joining Cheam Sports for their Summer Sale weekend!
There will be live music sports gear on sale, clothing on sale, some Club XO classes and instructors on site; what more could you ask for?
August 24, 25 & 26th.
Follow Club XO and Cheam Sports for more upcoming information!