Renegade Fitness Training

NEW 8-WEEK TRAINING BLOCK

New block. New focus. Same goal: becoming a more complete athlete.

Here’s what we’re working on over the next 8 weeks

MONDAY — BUILD | UPPER BODY
Strength + power with the Barbell Overhead Press as our main lift. Expect progressive loading with accessory work focused on building strong shoulders, upper back, chest + arms.

TUESDAY — ENGINE | FULL BODY METCON
Time to move. Run, ergs + free weights combined into full-body conditioning designed to improve your engine, work capacity + ability to sustain output.

WEDNESDAY — BUILD | LOWER BODY
Strength + power with the Barbell Deadlift leading the day. We’re building posterior-chain strength, power + durability through the hips, glutes and hamstrings.

THURSDAY — ENGINE | FULL BODY METCON
Another opportunity to build the engine — but don’t expect Tuesday 2.0. Different formats, different demands, same goal: becoming harder to fatigue.

FRIDAY — BUILD | FULL BODY
Strength + power centered around the Barbell Clean. We’ll work on developing explosive power, speed + confidence moving a barbell.

SATURDAY — ULTRA ENGINE | ENDURANCE
Our longest training day of the week. Run, ergs + free weights with longer efforts designed to build your aerobic capacity, muscular endurance + ability to keep working when fatigue sets in.

And remember: you do NOT need to train six days a week to benefit from the block. Our programming is built so you can train consistently within YOUR schedule while developing strength, power, conditioning and endurance.

Eight weeks. Progressive programming. Intent behind every day.

We’re not just preparing you for HYROX. We’re building capable, well-rounded athletes.

RISK NONE. GAIN NONE. ⚡️

IF YOU’VE BEEN ON THE FENCE ABOUT RENEGADE… THIS IS YOUR SIGN 🪧

Starting October 1, 2026, membership rates will increase for all NEW Renegade members.

If you join before October 1, you’ll lock in our current lower membership rate.

Over the last few years, Renegade has grown — and so has what comes with being a member here.

Your membership gives you:

⚡️ Access to TWO Renegade locations
⚡️ Experienced, certified coaches who actually coach you
⚡️ Structured, progressive programming built in 8-week training blocks
⚡️ Strength, conditioning, endurance + hybrid training
⚡️ An official HYROX Training Club with HYROX-specific training and member perks
⚡️ Olympic Weightlifting included now FREE for monthly members — also now offered between BOTH locations on a rotation
⚡️ Specialty training, events, competitions + an incredible community of people who show up and WORK
⚡️ A gym that continues to invest in better equipment, education, programming and our coaching team

As Renegade continues to grow, we want to continue raising the standard — not cutting corners.
That also means being able to properly compensate great coaches, continue investing in our facilities and equipment, and keep adding value to what our members receive.

We are incredibly proud of what a Renegade membership has become, and our pricing needs to reflect the level of coaching, programming and experience we provide.

CURRENT MEMBERS: Your rate is not changing 🤍

But if you’ve been watching us, thinking about trying a class, or telling yourself “eventually…”

Eventually has a deadline. 😏

Join before October 1 to lock in our current rates.

Two locations. One membership.
One hell of a community.

RISK NONE. GAIN NONE. ⚡️

Strength. Conditioning. Community.
Training that challenges you. Coaches who know you. People who make you want to come back.

You don’t have to be “fit enough” to start.
You just have to walk through the door.

RENEGADE FITNESS TRAINING
RISK NONE. GAIN NONE.

Reshare this video and tag a friend for the chance to win a free month with us and a free month for your friend tagged 🤜🏼🤛🏼

Comfort is expensive. It costs you everything you could’ve become.

RISK NONE. GAIN NONE.

This right here.
The kind of accountability you can’t get training alone.

🚨 ONE WEEK AWAY! 🚨

💪 FRIDAY NIGHT LIGHTS: PARTNER BARBELL BRAWL 💪

📅 Friday, August 7
🕖 7:00 PM
📍 Renegade Baldwinsville
Hosted by OLY Coach Justin Barber

🔥 Registration is officially LIVE in the mindbody app!

Grab a partner and throw down under the lights! This is a same-sex partner competition with:
💥 Women’s Teams
💥 Men’s Teams

Don’t have a partner? No problem! Message us and we’ll do our best to match you up with another Renegade looking for a teammate.

🏋️‍♂️ Every team will tackle these four lifts:
• Barbell Deadlift
• Barbell Back Squat
• Barbell Bench Press
• Barbell Clean

Here’s the fun part: you decide who does which lifts! One partner completes two lifts, the other completes the remaining two, so strategy matters just as much as strength.

This event is FREE for all Renegade members and is built for ALL experience levels. Whether you’re chasing a PR, stepping onto the platform for the first time, or just looking for an awesome Friday night with your gym family, this is for you.

Let’s pack the gym, crank up the energy, and make the first-ever Friday Night Lights: Partner Barbell Brawl one to remember. ⚡️

👇 Tag your lifting partner below or message us if you need one!

Shannon Prince ‘s Renegade Way.

Consistency isn’t flashy. It isn’t viral. It doesn’t happen overnight. It’s showing up on the days you’re motivated… and especially on the days you’re not.

Over the last 2 years, Shannon has lost 70+ pounds. Not because of a magic workout or a crash diet—but because she committed to the process.

We spent 8 weeks dialing in her nutrition together, and when our coaching ended… she didn’t. She kept going. She kept making the choices. She kept showing up with purpose in every workout.

That’s what so many people miss.

Transformation isn’t reaching your goal weight.
Transformation is becoming the kind of person who no longer needs to “start over.”

Today, this isn’t a diet for Shannon.
It isn’t a challenge.
It isn’t a temporary phase.

It’s simply the way she lives.

Hearing her say Renegade changed her life is something we’ll never take for granted. But the truth is…

We gave her the tools. She chose consistency.

And that’s why her story matters.

Take a listen to what she has to say and if you’d like to share your Renegade way, we are more than happy to share it with others 👊🏼

#

Apparently we all got the same memo. 😅

When the gear is comfortable, performs well, and actually looks good, it’s hard to wear anything else.

We’re proud to be an official LSKD Partner Gym, and one of the perks of being part of the Renegade community is 20% off LSKD for all of our members.

If you’ve been thinking about grabbing some new training gear, now’s the perfect time. Stop by the gym or send us a message if you need the member discount code!

Also ladies Molly York Molly Amber Davini GREAT work today on this engine day ⚡️

SMALL GROUP HYROX TRAINING
with coach

Certified Running Coach + Certified HYROX Coach

SMALL GROUP. HIGH OUTPUT.
BUILD YOUR ENGINE FOR RACE DAY.

⸻

Every Sunday leading into HYROX NYC
Run-focused. Cardio-heavy. Race-specific.

⸻

WHY SMALL GROUP?

* More coaching attention per athlete
* Real pacing feedback (not guessing effort)
* Accountability + push from a tight crew
* Dial in race-day strategy + transitions

⸻

Limited spots. First come.
Reserve your spot on MindBody.

⸻

You don’t fake fitness in HYROX.
If your engine isn’t there—you’ll find out.

Every Sunday we’re building it the right way.
Smaller group. More coaching. Real pacing.

Run better. Recover faster. Hold your effort deeper into the race.

Cash in on race day.