The Detour Gym

10/09/2026

FRIDAY PUMP AT THE DETOUR GYM! 💪🔥

Small group training is NOT just a smaller fitness class!

Today’s crew was a little bigger than normal, but the energy was awesome, and we got some incredible work in!

One of the biggest differences with our small group training is the level of individual attention and intention behind every movement.

We’re not just putting people through a workout. We’re teaching them how to train!

At Detour, we utilize cables, machines, dumbbells, and other equipment to optimize positioning, angles, muscle tension, and progressive overload.

Why does that matter?

Because everyone moves differently, and everyone has different strengths, limitations, and goals.

Two people might perform the same exercise, but their setup, range of motion, tempo, and resistance might look completely different.

And that’s exactly how it should be!

Today’s session was all about upper body hypertrophy, AKA the Friday Pump! 💪

We worked through:

🔥 Close grip cable lat pulldowns
🔥 Seated dumbbell shoulder presses
🔥 Straight arm cable pulldowns
🔥 Triceps pushdowns
🔥 Cable biceps curls

Our focus wasn’t simply moving the heaviest weight possible.

It was about controlling the movement, maximizing time under tension, understanding body positioning, and learning how to actually target the muscles we’re trying to develop.

That’s how we build muscle with intention!

Small group training gives us the opportunity to combine the energy and community of training together with the individualized coaching and attention you would expect from personal training.

We’re building foundations, improving movement quality, developing strength, and helping people create the bodies they want through purposeful training.

It’s not just about working harder. It’s about learning how to train better.

That’s what makes our small group training different.

Great work today, Detour crew! Already looking forward to the next one! 🔥

Interested in experiencing small group training at The Detour Gym? Send us a message and let’s get you started!

09/29/2026

Tomorrow is the last day we're accepting applications!!!
The Scholarship at The Detour Gym.

5 people are going to get coached for free.
THE FULL RIDE (1 spot)

• 3 full months of Small Group Personal Training
• Training AND nutrition coaching
• A $1,600 value... completely free

THE KICKSTART (4 spots)

• 1 full month of the same coaching
• A [$530] value each... completely free
AND IF YOU APPLY AND DON'T GET A SPOT
• You still get [half off] your first month, as long as we have open seats
• Nobody who raises their hand walks away with nothing
What that coaching looks like:
• Semi private training... a small group, a real coach, and a plan built for you
• Coached sessions [2x] a week
• Nutrition coaching built around your real life
• Regular check ins so you're never guessing
• A crew that notices when you're not there

Who we're looking for:

• Someone who's wanted this for a long time
• Someone who's tired of starting over alone
• Someone who will show up and be coachable

You don't need to be in shape.

You don't need experience.

You just need to be ready.

There's no set start date. If you're selected, you start when it works for your life.

The application link is in the comments.

https://form.jotform.com/262624818998072

09/23/2026

The Detour Gym Scholarship

We’re expanding this to 5 SCHOLARSHIP SPOTS.

We’re looking for 5 people who are ready to make a change — and we’re going to coach them for FREE.

1 FULL RIDE
3 full months of coaching — a $1,600 value.

4 KICKSTART SCHOLARSHIPS
1 full month of coaching — completely free.

This isn’t just showing up for workouts.

You’ll get:
• Individualized programming built around YOU
• Small group, in-person coaching 2x/week
• Individual attention every time you train
• Nutrition coaching and accountability
• Support inside AND outside of the gym
• Regular check-ins so you always know what to work on next

We’re planning Monday–Thursday groups at:
3:30 PM • 4:30 PM • 6:30 PM

You don’t need to be in shape.
You don’t need experience.
You just need to be ready to show up and be coached.

Application link is in the comments.

Applications close September 30.

Know someone who needs this?

Send them this post.

https://form.jotform.com/262624818998072?utm_id=97758_v0_s00_e0_tv2_a1dennhax1dcvq&fbclid=IwY2xjawUgxRtwZG9mBWV4dG4DYWVtAjEwAGJyaWQRMVlOUnQ4eWF5WndnTzAwNzZzcnRjBmFwcF9pZBAyMjIwMzkxNzg4MjAwODkyAAEejCc4D6LmL8Vgl_NDRuBh2NoGe5WBr-uTwXAMNe4LduhxHXLtflkfgjLYpZM_aem_KGhAPZh1H9h_mUQRejTZtg

09/21/2026

-Words from Matt Arnold "The Asian Coach"

-I could have given up during COVID.

Honestly, there were times after COVID when I wanted to.

I was burnt out. Tired. And I remember thinking, “What the hell am I doing?”

I had poured everything into this place.

But somewhere along the way, especially this past year, I realized something.

This place is still incredibly special.

We have coaches who give a damn. Coaches who want to know your name, know your story, and actually help change your life.

We have an incredible facility.

We have an incredible community.

And I think sometimes the only thing keeping people from walking through our doors is fear.

Fear that you’re not fit enough.
Not strong enough.
Too old.
Too out of shape.
Or that what we do “isn’t for you.”

That’s bu****it.

This is for you.

We’re going to make you stronger.

We’re going to make you fitter.

We’re going to push you.

We’re going to support you.

We’re going to celebrate the wins with you and be there when life kicks you in the ass.

And somewhere along the way, you’re probably going to meet some people who become your best friends.

That’s what we do.

No BS.
No pretending.
Just real coaching, real people, and a group of coaches who genuinely care about changing lives.

This is The Detour Gym.

Change course. Change everything.

09/20/2026

Rochester... 3 people are about to get coached at The Detour Gym for free.

One of them for 3 full months.

This is The Detour Scholarship.

HERE'S WHAT WE'RE GIVING AWAY

THE FULL RIDE (1 spot)
• 3 full months of Small Group Personal Training
• Training AND nutrition coaching
• Completely free
• A $1,600 value

THE KICKSTART (2 spots)
• 1 full month of Small Group Personal Training
• Training AND nutrition coaching
• Completely free
• A [$530] value each

EVERYONE ELSE WHO APPLIES
• Nobody who raises their hand walks away with nothing
• If you apply and aren't selected, you get [half off] your first month, as long as we have open seats

WHAT'S INCLUDED

Your training:
• Semi private coaching... a small group, a real coach, and a plan that's yours
• Coached sessions [2x] a week
• A program built for your body, your goals and your starting point
• A coach who watches your form, adjusts as you go and keeps you moving forward
• A crew training next to you that notices when you're not there

Your nutrition:
• A plan built around your real life... not a cookie cutter meal plan
• Simple targets you can actually hit
• Regular check ins so you're never guessing
• Adjustments as your body changes

WHO THIS IS FOR
• You've wanted to start for a long time and money has been the thing in the way
• You're tired of starting over alone
• You can show up, be coachable and give an honest effort

You don't need to be in shape.
You don't need experience.
You don't need to know what you're doing. That's our job.

NO SET START DATE
If you're selected, you start when it works for your life.
We build it around your schedule.

HOW TO APPLY
1. Tap the link in the comments below 👇
2. Fill out the short application... it takes about 5 minutes
3. Tell us your story. Be honest. There are no wrong answers
4. Share and rage two friends to this post

Your application is private. It never gets shared.

This is not a random drawing.
Every application gets read and the spots go to the people who are ready.

Applications close Wednesday, September 30 at 11:59 PM.
Everyone who applies hears from us by Friday, October 2.

08/29/2026

Skills crew

07/19/2026

Sunday HYROX hits different.

30 deep on a summer morning… choosing the hard thing before most people are out of bed.

Sweat, sun, and a crew that keeps pulling each other forward.

This is what community looks like.

See you next week.

07/14/2026

Strength Training After 40

Read the latest fitness, weight-loss, and nutrition tips from The Detour Gym.

07/10/2026

Check us out!!

06/11/2026

How long does it take to get ready for your first HYROX?

Read the latest fitness, weight-loss, and nutrition tips from The Detour Gym.