Alpha Family Fitness

You train strength.

You might even train mobility.

But how often do you train the connection between the two?

That’s the goal of FRC.

This month’s session focuses on Movement Integration—connecting your joints through intentional movement so your body moves as one system, not a collection of separate parts.

We’ll use bodyweight, bands, and yoga blocks to challenge control, coordination, and end-range strength in a way most traditional workouts don’t.

This method is designed to help you build a body that not only stronger, but more capable.

No previous FRC experience needed.

📍 July 18 • 11:15 AM

👥 Limited to 6 participants

Everyone wants to know how confidence is built.

It isn't built by winning every round.

It's built by showing up.
By listening.
By making mistakes.
By trying again.
By having coaches who care enough to correct you and encourage you.

The smile in these photos says it all.

Learning should be challenging, but it should also be enjoyable. Because when people enjoy the process, they keep coming back—and that's where real growth happens.

One punch.
One correction.
One lesson at a time.

That's what we're about at Wylie Boxing Club/

Two years ago, life changed in an instant.

Today, he’s back in the gym—not because it’s easy, but because he refused to let adversity write the rest of his story.

Grit isn’t loud. It’s showing up when no one would blame you for quitting. It’s choosing progress over excuses, one day at a time.

Strength isn’t built when life is comfortable. It’s built in the moments when you choose to keep moving despite every reason to stop.

That kind of grit is rare.

And it’s exactly what the world needs more of. ♥️

So happy you’re here Julius! Thank you every day for the inspiration you bring. 🫶🏻

This is exactly what we've always wanted Alpha to be.

A place where people can learn, be challenged, and make real progress—not just get a workout.

Thank you for trusting us with that process. 👊

⭐⭐⭐⭐⭐

"The best (coldest) cold plunge I've found in the Dallas area..."

We appreciate reviews like this!

While our cold plunge is a favorite, it's only the beginning.

At Alpha Family Fitness you'll also find:
• Personal Training
• Boxing
• Strength & Conditioning
• Athletic Performance
• Mobility & Recovery

If you're ready to move better, get stronger, and train with purpose, we'd love to have you in the gym.

Coaching is one of the greatest honors and being able to watch young athletes grow- not just into better competitors, but into outstanding young men and leaders (a leader to our son as well) has been a gift we feel so blessed to be a part of.

We are so proud of all you have accomplished both on and off the fields and you too .mahdi8 !!

Keep it up- the sky is the limit for ya’ll!

🪄 Amazon Prime is HERE!!

If you need any equipment for the boxing classes or any classes, Wes and I have an Amazon Store Front with many of these items listed including some of our favorite things we will use personally.

It cost you nothing to support this line, If you are shopping anyways, It doesn't even cost you extra time. If you shop on Amazon, go to our link, "window shop" and continue to buy the things you need that are outside of our storefront.

We always appreciate your continued support! ❣

Here is our link:

Wes & Tanya Linsley's Amazon Page Shop recommended products from Wes & Tanya Linsley on www.amazon.com. Learn more about Wes & Tanya Linsley's favorite products.

https://www.instagram.com/reel/DYfu2UIvn0P/?igsh=emQ3eGxxY3I1bXhy

Connective tissue adapts very differently than muscle — yet most people train it the exact same way 5 focuses I rotate in training to help build resilient connective tissue CARs — to help maintain joint health through motion PAILs/RAILs — to help strengthen connective tissue at end-ranges and vulnerable angles because capacity at end range is where durability starts Long-Duration Isometrics — for tendon stiffness and tolerance. Time under tension is the stimulus we’re looking for. Slow Eccentrics — for improving force absorption under load Progressive Plyometrics — for developing elastic rebound capacity safely Strong muscles are useful. Adaptable connective tissue is what keeps us durable. #alphafamilyfitness #functionalrangeconditioning #wylietx #murphytx #lucastx

RPE (Rate of Perceived Exertion) & RIR (Reps In Reserve) are two different methods used in strength training to regulate workout intensity. They provide alternative approaches to using percentages of a one-rep maximum to determine how much weight to lift during a given exercise.

Percentage-based training involves determining the weight you should lift for a particular exercise based on a percentage of your estimated or tested one-repetition max. It provides a precise method for calculating the load you should use for each exercise.

What if you don’t have one? RPE is a subjective method that relies on personal perception of how difficult a set is. It is typically rated on a scale of 1 to 10, with 1 being very easy & 10 being maximum effort. In RPE-based training, you choose the weight for your sets based on how many reps you think you have left in the tank before reaching failure. It allows you to move forward in a program without having to max out. RIR also is a specific application of RPE, involving estimating how many repetitions you could perform beyond the point of momentary failure.

There are advantages and disadvantages to all these methods. While having a 1RM is great for utilizing a percentage based program, giving structure and precise targets, the prescribed intensity may not always be optimal or align with variations of fatigue & strength on a given day.

RPE is modifiable to those day to day variations and for beginners, but it can be influenced by factors like mood, motivation, & experience, making it less objective than percentage-based training. The same goes for RIR. While it allows for a slightly more objective way to apply RPE, it is often influenced by other factors and takes experience to understand correct utilization.

The choice between them often depends on training goals, personal preferences, & experience level. A combination of both methods are often used to accommodate different levels of athletes. The key is to consistently monitor progress & make adjustments while working with a coach that can get to know your abilities while training & guide you with a safe progression.