We are continuing to offer Breath & Exposure workshops throughout the autumn and your next opportunity will be this Sunday, October 27th. The workshop will begin at 12:30pm and will begin with a half-hour exploratory breathwork session. We will move from the breathwork into contrasting exposures to ice baths and sauna, challenging your mental toughness while also getting some much needed recovery for the body.


Space is limited. The cost is $45 per person. If you are interested in attending, contact Coach Matt – matt@oakparkla.com




A) Front Squats

     5×4 @ 87%

B) 3 Rounds for Time:

     400m run

     15 DB Thrusters

     21 Cal As Bike

     (15-min cap)



“Franklin Hill 6 on the 6:00”

We will be providing a challenging, new experience this weekend and I encourage all of you to join us. If you showed up last week, you know what I am talking – ice and heat. Many of you had questions last week about why we would do it, and I am sure many of you who haven’t experienced it yet are also curious about why we would willingly sit in a hot sauna or choose to immerse ourselves in icy cold water.


We train hard at this gym. Most of us train 5-6 days per week and some days it is very challenging. That training is a stressor on your body. Adaptation comes only from stress, but the adaptations most of us are seeking (increased health, fitness, and wellness) only come when our bodies recovery from the stresses of training.


But how well do we recovery? Do we recover with the same intensity, the same consistency as we train? Simply put, No. Not really, and we all know it. The answer needs to be Yes. If we are serious about how we train (and we are) and we are actually committed to our fitness goals, the answer needs to be Yes. Recovery begins with sleep, hydration, and proper nutrition — all of which is fodder for many other posts. If we have those dialed in, we can also add in active and passive recovery methods, including cold water immersion and heat exposure. I want to offer some insight into why we would supplement our recovery with these tools.


Just as training is a stressor, thermal exposure protocols also stress us. It is deeply uncomfortable psychologically and physiologically, and that is why we do it. 


Ice and heat are psychological stressors: the extreme temperatures cause discomfort, which creates vulnerability. Within this vulnerability, we build resilience. Learning to control the mind and our stress responses in these extreme environments can transcend into other areas of our life. Simply put, there is a large psychological payoff from doing things that suck.


Ice and heat are physiological stressors: studies suggest that the extreme temperatures (which our ancestors once routinely dealt with as a part of life) are unique stressors that may activate adaptations we may not be able to access in other ways. Some of the benefits associated with ice and heat include improved blood flow, reduced inflammation, and improved muscular and cardiovascular recovery. In short, you will feel amazing afterward.


If you choose to join us on Sunday, you will do something that is mentally confronting, physically challenging, and just plain hard. It is going to be very uncomfortable, But that’s what we do! People like us do things like this. We choose discomfort, because from that challenge comes growth.




A) Death by Sucka Punch Foo’

B) 5 Rounds on the 4:00 for Quality:

     2 Rope Climbs

     4 Man Makers

     8 Double Paralette Lateral Hops



A) Back Squats (deload)

     3 x 10


     800m Run

     6 x 10m Sled Push

     400m Run

     4 x 10m Sled Push

     200m Run

     2 x 10m Sled Push

     Then Max Push-Ups until the 20-minute cap.