Cronus Fitness

Are you going to Ranger school this winter? Now's the time to prepare.

Our 1:1 coaching has helped several through Ranger school and we're looking to keep pushin' for more.

DM us if you're interested or have questions. If you like talking things out, schedule a meeting at the Calendly link in our bio.

Our athlete Luis made some excellent fat loss progress.

Interested in our coaching? Schedule a meeting at the link in our bio or DM us. We'll discuss if we're a good fit and how we can help.

New program up on the site - Ruck and work capacity

This program is made to improve overall work capacity with movements to support rucking. A lot of time will be spent at submaximal efforts (zone 2) to increase your gas tank, then you'll progress to higher volumes over a periodized plan to stay recovered.

Program details: 6 workouts/week, 15 weeks, $35

Hit the link in our bio to check it out.

Our client Cody came through with some excellent body recomp progress. We're now working him through improving his conditioning to prepare him for TACP.

This is also a reminder we take on clients from all branches, and even non-military. Whether your goal is to improve body comp, performance, or both, we have a coach who can help you.

Interested in our coaching? DM us or schedule a meeting at the Calendly link in our bio.

training

Our athlete Leo made some excellent progress these last 6 months and crushed a recent RPA.

Leo came to us just barely meeting RPA standards. We worked him up to daily cardio, mostly in zone 2 with some hills and strides. He stays on his meal plans to stay energized and recovered and the results speak for themselves.

Be like Leo.

Interested in our coaching? Schedule a meeting at the Calendly link in our bio to discuss if we're a good fit.

Our athlete John improved his overall strength & conditioning while dropping body fat.

Be like John.

Interested in our coaching? Hit the link in our bio to schedule a meeting to see if we're a good fit for you.

With some new members to our team, we figured it was time for a post update. Feel free to reach out to any members of our team with questions about fitness, career advice, etc.

Be Somebody.

Post written by coach .ebes.

Our client Eric lost 80 lb in just under a year.

Eric trains 10 hours a week and eats over 2500 calories/day. His overall fitness has significantly improved and he's on his feet 20+ miles/week.

Interested in our coaching? Check the links in our bio to sign up or schedule a meeting to inquire.

New program for sale: Running 2.0

Hit the 🔗 in our bio to check it out and purchase.

This program is suited for the beginner to moderate skill runner--but any runner can get a great amount of improvement out of this program. It will focus on building an endurance base, then working to improve heart rate bands to increase efficiency and capacity. It will improve your overall running, but is geared towards enhancing 5 mile and 2 mile times. We recommend adding 2-3 days of lifting a week to create a well balanced functional fitness routine.

Program details: 16 weeks, 3-6 runs per week, $35

Our athlete Cody made some solid endurance training progress in 12 weeks.

Want to be like Cody? Check out the links in our bio to sign up or book a meeting to inquire.

Coaching FAQ.

If you have more questions:

Email [email protected]
Or
Schedule a meeting at the link in our bio

Post written by coaches .ebes and .j.pak

New program on the site: Get Yoked (Offseason Edition).

Available here:

https://cronusfit.org/programs/get-yoked-offseason-edition

This program provides prolonged exposure to hypertrophy through autoregulation and progressive overload, which will stack on muscle and enable you to go further and faster. Over the next 18 weeks, athletes will methodically progress through various movements designed to GROW muscles. This program is repetitive. In the same way that strong foundations are solidified with thousands of identical screws, the body also builds a strong foundation by doing similar things many times over. At the end of this program, you will be a better version of yourself, ready to return to tactical fitness with a stronger foundation.

Program details: 18 weeks, 6 strength workouts a week

Caroline () and make a solid duo. Caroline is a marine and competitive bodybuilder thats seen strong progress with fitness while remaining competitive in BBing.

Be like Caroline.

Our athlete made it through RASP successfully in clutch timing.

Interested in our coaching? Hit the Calendly link in our bio to see if we're a good fit.

Functional Fitness
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We’ve got Murph for today’s suck fest in honor of Memorial Day. If you’re planning on doing it Monday on Memorial Day, take today off then. Otherwise, enjoy the classic workout. Complete it however you want, but the “hardest” way to tackle it is unbroken, when you finish each movement before transitioning onto the next one.

One more for the Airborne Ranger in the sky.
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A. Strength
OHP 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest
Murph, wearing vest (20/14)
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

C. Strongman
Waiter/suitcase carry 5x100' AHAP

D. Accessory
BB Z press 3x10
Barbell curl 3x15
Weighted dip 3x12
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Functional Fitness
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The gymnastics piece is meant to be done as a “giant” set without coming off the bar. You probably won’t get very far in the reps, so focus more on quality of movement rather than quantity.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly
C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory
Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning
Run 4x1200m, rest walk 2:00

D. Metcon
4 RFT
15 pullups
12 cluster (115/75)
9 strict HSPU

E. Gymnastics
4 rounds for quality - AMRAP of
1-2-3-4...
T2B
pull up
C2BPU
bar MU
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Functional Fitness
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Pool work/low impact work. If you don’t have access to a pool, feel free to do some low impact work. Don’t forget your mobility/prehab work.

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Active Recovery
Swim 10x100, 8x50, 6x25, rest as needed
or
45 min low impact work

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Functional Fitness
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The metcon and interval piece are similar in that they’re dumbbell pieces but they have different “feels”. The interval piece is going to be all burn while the metcon piece is about pacing. Both are good pieces.

A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Trap bar Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory
Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)

C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row

D. Metcon
15 AMRAP
9 DB thruster (50/35's)
12 DB box step over (50/35 over 24/20)
15 box jump over (24/20)

E. Interval
For time:
100 shoulder to overhead
2:00 on/1:00 off
15/12 cal AB
9 DB front rack squat (2x50/35's)
AMRAP DB shoulder to overhead
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Functional Fitness
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The interval piece is a nice way to train some cycling. You’ll get a short rest after each set, so find an intensity that’s repeatable for each round to keep each round consistent.

A/B mandatory. Pick 2 out of C/D/E.
________________________________________________
A. Oly
Sn**ch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory
Sn**ch grip sotts press 3x8
DB/KB bulgarian split squat 3x12 (ea leg)
Weighted pull up 3x8

C. Conditioning
Row/ski 4x2k, rest 2:00

D. Interval
20 AMRAP, rest 1:00 between rounds
28 alternating DB sn**ch (50/35)
14 hang squat clean (115/75)
7 bar MU

E. Gymnastics
10 AMRAP
3-6-9... C2BPU
5-10-15... cal row
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Our coaching sale for summer time is here.

All tiers of service received personalized training and nutrition through a mobile app, the difference between them is the check in frequency and whether or not you get monthly meal plans.

Check out the link in our bio if you're ready to start or have questions.

Two years ago we began our online coaching services to help our audience achieve excellence in fitness. It started as a team of one only providing nutrition coaching. A year later we hired another coach and began personalized training as well.

Today, we've helped over 100 athletes get fitter and through schools/selections. We also just took on our 5th coach.

Our hopes are to continue serving the military community and giving back... because fitness shouldn't be a secret.

Be somebody.
j.pak


ebes

Our client Chandler dropped bodyfat and got fitter in prep for JTF2 this Fall.

We decided on fat loss as his body comp goal and set his training up to get him PT fit. Chandler has added about 30 # to his Bench Press and got his 1.5 mile time down to 10:30 (both part of the PT test) from being relatively untrained in that area.

Interested in our coaching? Hit the link in our bio to schedule a consultation and see if our services are a right fit for you.

Our client Tien dropped bodyfat and improved his strength and performance.

Tien came to us looking for fat loss. He only dropped 5 lb of body weight but looks significantly leaner. At his training level, we knew we could recomp with a slight emphasis on fat loss to get him leaner. We kept his deficit passive to help maintain his muscle and performance. In the end, he's now stronger (2nd slide), leaner, and improved his 5 mile time.

Our next goal is Civil Affairs selection in the Fall.

Interested in our coaching? Check out the calendly link in our bio to schedule a call and learn how we can help.

We partnered with to bring you a limited time design (only available for the next 2 weeks). Link in bio for shirt.

Our goal with this partnership is to fund a scholarship for a service member returning to school. All of our proceeds will go towards our scholarship program - Cronus Scholars.

CRONUS SCHOLARS 2024 APPLICATION WINDOW IS OPEN!!

All branches are welcome to apply - last year we had our first Air Force Cronus Scholar.

We also want to say “Thank You” to all of our CronusFit friends and family who have made this program possible over the last six years!

If you are interested in applying and have any questions please do not hesitate to contact us!

4 Simple Tips For Running by .ebes