Polaris Strength & Conditioning

⚡️New Cycle Alert: Summer Solstice⚡️

This 8 week cycle builds on foundational strength and shifts focus toward Olympic weightlifting development, classic benchmarks, and skill work.

In the first half of the cycle, we establish a strength base through the push press and back squat while developing cycling efficiency and consistency on the barbell with touch and go squat cleans. Rope climb progressions run alongside this phase, building the grip strength, pulling capacity, and technique needed to move confidently on the rope. Benchmark workouts including Helen, Open workout 24.2, and Nate will serve as reference points throughout.

The second half of the cycle transitions to heavier barbell work with bench press and front squat, while our weightlifting focus shifts to the split jerk and sn**ch. Single leg squat progressions replace the rope climb skill work, developing unilateral strength, balance, and body control. Benchmarks like Jackie, McGhee, and Elizabeth will test our conditioning fitness and give us data to track progress against.

In late June and early July, the Pride Partner WOD on Saturday 6/27 and a 4th of July Partner WOD join the performance benchmarks on the calendar, giving the community opportunities to come together.

This cycle is designed to develop well-rounded fitness, building strength across multiple planes, refining Olympic lifting mechanics, and improving cardiovascular endurance.

*Cycle Timeline*
Monday 6/8/2026 - Sunday 8/2/2026 (8 weeks)

Over the past month, our community took on the Mile-a-Day Challenge, committing to moving a little every single day. Whether it was a run, walk, jog, or treadmill mile squeezed into a busy schedule, the consistency and accountability from the community was awesome to see.

Huge shoutout to everyone who participated, checked in, encouraged others, and kept showing up!

Great work, everyone 👏

Bring a Friend Friday (BFF) – This Friday June 5
This Friday June 5, will be our monthly Bring a Friend Friday (BFF).

Bring a friend you’ve been wanting to introduce to the gym to come workout with you! The workout will be free and scalable so anyone can participate. We’ll be running the event all day during regularly scheduled classes.

Our BFF event will take place on the first Friday of every month!

Friends sign up in advance using our website!

✨Coach Spotlight ✨

Get to know our coaches, hear their insights, and learn what makes them such an important part of our community.

Meet Coach Orlie (they/she)! Here’s a little bit about them in their own words:

Hey y’all! I’m originally from NC & moved to WA during the summer of 2024. I’ve been drawn to weightlifting-style fitness since high school when I took my first weightlifting class to prepare for my military service, and I officially became a coach in 2023 as a part of a larger career/life transition.

I’m motivated to be a coach because I’m a huge anatomy nerd and wanted to solve my own mobility issues. Coaching others keeps me accountable to staying up to date with my knowledge and personal skills, plus I love helping folks have that ‘ah ha’ moment.

My ideal workouts include long grindy/chipper style workouts, but lately I’ve been working on my cardio endurance.

Outside of the gym I love being outdoors and trying new foods!

Certifications: CrossFit Level 1 Trainer

Visit https://plrs.fit/coaches to learn more about our wonderful coaches!

Starting Monday, June 1, we’re adjusting the weekday class times for Resilience Training and Strength Series. These classes will now be offered at 10:00am on weekdays.

🏃‍♀️ It’s that time of year! Honoring our heroes this Memorial Day with our annual Murph! 🇺🇸

The Murph is a classic Memorial Day workout tradition and one of our favorites. Expect running, pull-ups (or ring rows), push-ups, and air squats. ✨

📅 Monday, May 25
🕗 Class times:
9:00am · 10:30am · 12:00pm

Whether it’s your first time or your tenth, come out and do it together. See you there! 🙌

Congratulations to Coach Jorge for completing the USA Weightlifting Level 1 Certification!!

This certification provides a comprehensive foundation in Olympic weightlifting coaching, including technical progressions for the sn**ch and clean & jerk, movement assessment, biomechanics, motor learning, and science-based programming principles. The course combines hands-on coaching application with structured teaching systems designed to help coaches effectively and safely develop athletes of all levels.

Through this certification, Jorge further expanded his ability to coach Olympic lifting movements with greater precision, structure, and confidence. 

Jorge’s continued investment in coaching education strengthens the support available to members. His expanded knowledge base will help members move more efficiently, lift more confidently, and develop strong technical foundations in Olympic weightlifting.

Please congratulate him on this achievement when you see him!

✨Member Spotlight ✨

For this week in our member series, say hello to Paul! Here’s a little bit about him in his own words:

💪Describe yourself using one sentence:

I’m an upbeat, positive, active person who is happily retired.

💪 How long have you been a member of TPH?

Since Summer 2020

💪If you could go back and tell your day-one TPH self one thing what would it be?

This is a great community and fun/positive place to workout.

💪 What’s your favorite thing to eat in Seattle?

Chinese

💪 What cool things have you used your fitness for outside the gym?

Staying mobile, playing /walking golf courses, doing hard things both physically and mentally, and avoiding injury in daily life by trying to have good form.

💪 If you could design your favorite workout what movements would it include?

Burpees in reasonable amounts.

May is almost here, which means it’s time for Mile-A-Day May!

The goal is simple: complete at least one mile of movement every day for the entire month of May.

You can walk, run, hike, or skip however you want. Treadmills count, too! The only rule is that the mile must be completed in one session.

For example, a workout with 4 rounds of 20 air squats and 400 meters counts. A 0.5 mile walk in the morning and 0.5 mile walk later in the day does not =(.

We’ll have a poster board in the gym so you can track your progress all month long. All you need to do is write your name down, then add a sticker for each day you complete your mile.

Get outside, move your body, have fun, and track your progress with some fun stickers! See if you can make it through all 31 days!

New photo drop! Excited to see all your smiling faces in the gym. Thanks to all the Polaris members and coaches that helped us out with this amazing photo shoot!