February 2020 Newsletter

We’re well into 2020 at Pat’s Gym, with January behind us and February upon us. We hope that you are still focused on your goals, and are making progress. If not, reach out to us and we can definitely help you. It’s not too late to make 2020 your decade.  

We have some exciting things going on at Pat’s Gym, so you don’t want to miss out. Also, we would love to hear from you about what you would like to see more of in 2020.

Two New Year’s Health Specials – For those of you who may not be making the gains that you committed to on January 1, 2020, we have a great deal for you. You will have 24 hour access to Pat’s Gym, Pat’s Gym Classes, Pat’s Gym coaches, and have uniquely designed workouts for you. If you need more one-on-one service, we have you covered. We offer packages on personal coaching where you can save more based upon the commitment you make. It’s always a great deal, and both packages work! Read our testimonial page and be inspired. Package prices can be obtained by emailing The services contained in these packages need to be used by March 31, 2020, and payment must be received prior to starting the services. The services contained in the Online Coaching package need to be used by May 31, 2020.  It’s a great way to jump start your 2020 fitness goals. 

February’s Profiled Athletes – The Athletes at Pat’s Gym

Every February at Pat’s Gym, we celebrate friendships and relationships. It’s amazing how relationships make us better. They propel us to be better and help us to keep striving to be better. 

This month we are celebrating Roza Gilles who qualified for the 2020 CrossFit Games that will take place in Madison, WI in August 2020. Roza has been working out at Pat’s Gym for the past 5 years but hasn’t been preparing intensely for CrossFit specific training until the last 6 months. To effectively prepare for the CrossFit Games challenges, Roza needed to change the way she trained and focus more on the strategic CrossFit movements.  Learning is a skill. It is a practice. It is active and a constant practice. Roza is an amazing individual who is always willing to learn to become better and it has really shown through in her training. 

We are also celebrating the partnership between Roza and her coach Pat. He has created a plan to get Roza in great shape, with strength, power, power endurance, and endurance creating a great foundation. 

Pat and Roza have been together for 6 years. They bonded with daily workouts, have been making gains by working out together. When Roza determined she wanted to represent her country – Uzbekistan – as a National Champion in the CrossFit Games, Pat and Roza changed how they work out. The focus of the workouts changed to Olympic lifts, CrossFit specific movements, gymnastic moves, improving strength, and changing the nutrition plan. Six months later, Roza has achieved a lot because of the focused training. 

After years of training athletes who have competed in various competitions, marathons, triathlons, and professional sports, Pat knew what it would take to jump start Roza to compete. Often times year hear do what makes you happy but that can be terrible advice. With that advice usually people will take the easy path and it will be their vice and excuse. When that happens, problems are pushed back to another day and weaknesses will grow. You need to do what truly makes you better and that will make you happy. True happiness comes from growth and effort along with confrontation. Roza and Pat are experiencing growth together as an athlete and coach.  

As studies have shown, those couples who work out together have stronger relationships. This journey of preparing Roza Gilles for the CrossFit Games has definitely brought Roza and Pat closer together. It’s been a challenging 6 months, and there are 8 more to come! Pat and Roza are looking forward to getting closer, and pushing the envelope! Stay tuned on the journey to get to the games and let’s all join in watching Roza compete, and Pat prepare Roza for success!  

The February Monthly Challenge – This month is a fun challenge and will test your upper body strength. It may start a new passion, so watch out because you may be hanging a rope under a deck or on a tree to improve; this exercise is infectious.  

The February Monthly Challenge is:

2min rope climbs, max laps. There is a modified version for those who aren’t quite up to touching the top of the rope:

  • 2min Rope climb making sure you follow these rules:
  • You must touch the beam with one hand at the top 
  • You cannot jump down. Show control at the bottom 
  • You can do legless or use your legs
  • You can jump to the rope 
  • Max laps wins in 2 minutes 
  • Modified version (lay on your back and lift yourself up to full extension standing position)

Have fun with this and let’s see what you can do. 

For the March challenge, it will be a fun one that will roll out throughout the month of March. Stay tuned and see what you can accomplish!  

The January Monthly Challenge – The first Monthly Challenge of 2020 had a lot of athletes competing, and we’re proud of the participation and results. It tested cardio capacity, and showed that Pat’s Gym athletes are in great shape. The challenge was:

January Monthly Challenge 2020 


20x 20sec bike 20sec rest

Max calories wins 

Damper has to be on 10 

You have to be standing for the 20secs when you are biking

The winners of the Pat’s Gym January Monthly Challenge are Alan with max calories of 202, and Katie Hurtis with calories of 176. Great job and what a great way to start 2020 – with a vengeance!