Archive for the ‘Training’ Category

Member Challenge 2023

Sunday, April 30th, 2023

Earn Your Peaks!

February 1 – April 30, 2023
Put your membership to good use, add a little fun to your climbing sessions and earn a FREE t-shirt with our 7th annual members only 90-day challenge!


Earn points by completing a list of challenges including over 100 different activities – from climbing, fitness and check-in challenges to attending socials, interacting with staff, fun training games/activities, dancing and more.

As points are achieved, 3 different levels of “peaks” are awarded and added to your FREE member challenge t-shirt. It takes 150 points to earn all 3 peaks; with over 300 points available!

First Peak: 65 points  |  Second Peak: 100 points  |  Third Peak: 150 points


New challenges are added every year including fitness, climbing games and skills based challenges with a distribution of points designed to engage both the over and under achievers among us. As proven in previous years, it is possible to earn all 3 peaks in one day (IAD) but there are also plenty of really fun challenges that are accessible to all skill levels and will keep you coming back for more points and peaks!

Now Available!
Get a sneak peek at the 2023 Challenge List for your home gym and start planning your strategies now.


Points will be tallied once a week by Edgeworks staff and T-shirts will be distributed upon achievement of the first peak (65 points). T-shirts will be labelled with the member’s name and added to a rolling cart to be located near the front desk. 

*Current stock/availability may delay the delivery of a t-shirt by 1-2 weeks.

Note: Feel free to wear and wash your shirt during the challenge but please refrain from using fabric softener until after all of your peaks have been added.


Iron-on peaks will be made available at the front desk along with simple to follow DIY instructions.

Or you can bring your shirt to the monthly Member Socials in March, April and May, when we’ll have staff available to add the peaks for you.


Members are responsible for tracking their progress and checking the boxes on their challenge sheets as items are completed.

To entice those of us with an extra competitive spirit, we will update a public Challenge Board with everyone’s individual points – you know, just in case you want to see how you match up to the achievements of others.

Route Setting Clinics

Sunday, November 14th, 2021

Think you have what it takes to be a route setter? Have a new home wall and need tips for how to arrange the holds in more challenging and interesting ways?

Or maybe, you already have a paid gig as a professional route setter and would like to hone your skills, connect with other local setters and add to your existing craft.

Either way, Bellevue’s Head Route Setter, Tonya Bamboe, and USAC Level 4 route setter, Morgan Young. have you covered!


SATURDAY, NOVEMBER 13 | 12pm – 8pm
This beginner level clinic is designed to introduce the tools, skills, and methods to participants with no prior route setting knowledge or experience. Participants will focus on safety, hold selection, tool handling, setting, and forerunning in a classroom setting. The clinic will then move to the climbing floor, and participants will get to apply what they’ve learned to set boulder problems from V0 up to V4.


Date: Saturday, November 13 | 12pm to 8pm
Location: Bellevue Stone Gardens
Cost: $100
Audience: Members and General Public
More Info: For those who have minimal to no experience setting, are curious about the craft, want to set a route in our gym, hang out with setters, learn the basics, build/set a home wall or college gym, etc.
Format: 1 hour of classroom time, 45 minute lunch break, 6 hours of setting and forerunning
Prerequisites: No experience needed. No drill use.
Guest Instructor: Morgan Young, USAC Level 4 Route Setter


SUNDAY, NOVEMBER 14 | 11am – 7pm
This advanced level clinic dives into the application of professional setting philosophies and methods to provide career foundations for commercial route setters, those exploring the industry, or wanting to break into the field. Participants will focus on creation and maintenance of product quality through accessibility, equity, and intention to create an experience for public function.


Date: Saturday, November 14 | 11am to 7pm
Location: Bellevue Stone Gardens
Cost: $125
Audience: New and Experienced Setters
More Info: For those looking to get into route setting, set for a gym, already set and want to hone skills, advance an apprenticeship, get formal education for current/future positions.
Format: 1 hour of classroom time, 45 minute lunch break, 6 hours of setting and forerunning
Prerequisites: Prior setting experience (college or commercial gym preferred) OR experience using drills/impacts AND taken an Intro to Setting clinic somewhere (can be the previous day 11/13/21^^)
Tonya Bamboe, Bellevue’s Head Setter
Morgan Young, USAC Level 4 route setter.

Hangboard Tips + Technique

Friday, June 12th, 2020

Calluses gone and finger strength waining? Time to dust off the old hangboard and start re-building your strength. But where do you start?

Join route setter and Team Edgeworks new head coach, Michael, for a weekly live video series all about HANGBOARDING – Fridays at 7:15pm on the Edgeworks Fitness Facebook page.

Each week, Michael will focus on different tips n’ tricks of hangboarding, and each week will have a different theme; starting with the basics of hangboarding, who should hangboard, how to safely hangboard and more.

Miss a session or want to take it again? No problem! These videos will remain on our Edgeworks Fitness page, available for you to participate whenever is convenient for you.

Crushing Tip #28

Friday, July 17th, 2015

crushing tip 28

Traversing: 3 Reasons to Add Laterally Inclined Routes to Your Routine

by: Dan Morrow

In climbing, to “traverse” is to climb sideways across the rock face. This is opposed to the normal upwards movement normally associated with rock climbing. I’m here to tell you that horizontal climbing is not just allowed, but awesome.

Now some of you may be saying, “but I want to go up.” Well, up is great! I too wish to climb to great heights and conquer the gnarly routes of the world. But, there are a lot of great reasons to periodically turn your back to the ascent and learn the joys of the more laterally inclined routes.

Reason number one; it’s great as a warm up!
Put on your comfy rock shoes, the ones where your toes aren’t forced to bend like an old mans’ rheumatic knuckles. Get in the zone, play some phil collins or whatever gets you in the mood to crush. Forget about the world outside with all it’s boring, non climbing related issues.  Try out different walls and sections of the gym and see which one tends to be the best warm up for you, mentally and physically. Just remember you are warming up, don’t go too fast and remember to stick on something that’s pretty easy for you. Explore the range of motion of your arms and legs and take lots of rest steps, when you get too pumped, just hop off!

Reason number two; it’s great training for specific techniques.
I used to have this bad habit. Whenever I matched feet on a small foothold, I had a tendency to bend my arms excessively at the elbows and over exert myself by squeezing way too hard on the rock with my hands. Now, I’m still no master matcher, but I have improved greatly by practicing that same move over and over again. Where did I do this? On a traverse! Do you grip holds harder then you need to? Do you forget to watch where you place your feet? Maybe you simply forget to breath? Those are habits that need repetition and intention to break, and an extended traverse is a great opportunity to reforge!

Reason number three; it’s a great way to meet people.
In a gym, climbing up is generally a two person activity. But exploring the alternative plane of the traverse is a shared experience. There can be tons of people on the same traverse at any given time.(especially during warm up for our kid classes) Maybe you and I will bump into each other on your next sideways climb!  You could even follow behind me for my sweet warm up beta.

There are a lot more great reasons to love traversing, and maybe you can come up with some other good reasons to add traversing to your repertoire. Then, once you get your x axis climbing skills dialed in, treat yourself and find a sweet traverse outside somewhere. I hear this one is pretty rad:

Crushing Tip #27

Tuesday, June 30th, 2015

crushing tip 27

Trix Aren’t Just for Kids

by Jimmy Grant

Climbing games at Edgeworks are not just for our young up and coming Sharma’s, Caldwell’s, and Puccio’s. They are also fun for our fully grown “kids” as well. Games and climbing drills are a great way to build strength, technique, and visualization. Not to mention a great way to kill the monotony of endless hours in the gym.

So grab a few friends and try out these games and drills to spice up your next session:

The Classic – “Add-on”

How to play: The first player begins by choosing and establishing themselves on 2 start handholds preferably on the boulder or in our lead cave, but can be played on any terrain. The second player then uses the same 2 start handholds and adds-on 2 of their own handholds. Then the next player adds 2 more handholds, or the first player returns to the start to try the new sequence and adds 2 more at the end. The feet are open to step on any hold they would like. You can play this classic with 2-4 players of similar ability. The game keeps going until someone makes a mistake, making them out. Add-on is great for training endurance. It is also great for making you aware of where you may excel and others struggle or vice versa. This can make you more aware of what you can work on to become an even better climber.

Variation: Try to add-on 5-8 moves at a time per player. Attempting to do more moves all at once will help climbers work on their on-sighting skills.

The Challenge – Edward Hover-Hands

How to play Edward Hover-Hands: Step One: Start by choosing a route which is easier for you. Right before you touch the next handhold force yourself to “hover” your hand over it and count out loud to five! If you are able to do this without struggling, pulling really hard, or becoming out of balance, move to a more difficult problem. Focus on finding the easiest and most efficient position for your body. Hover Hands helps you slow down and further understand your enemy, gravity. Practice once a week for 20-30 minutes towards the end of each climbing workout. Come back later to crush the enemy.

The Basic – Straight Arm Climbing

This drill may not be the most fun you have ever had, but it is a necessary exercise to add to any climbers arsenal, experienced or not. It is exactly what it sounds like.  Straighten your arms and lock those elbows as you climb a slightly easier route. Climbing with straight arms forces all of your upward movement to be derived from your lower body. Even as strong as some upper bodies may be, even the strongest person in the world can’t do pull-ups all day. Because we cannot engage our arm muscles, the pull becomes a push and we are forced to rotate from the hips for reach, causing more efficient technique.


Crushing Tip #26

Sunday, May 31st, 2015

crushing tip 26

Footwork: Edging and Smearing

by: Matt Coleman

Crushing begins with footwork and it’s important to consider how you use all that wonderful rubber on your climbing shoes.

There are two fundamental techniques: edging and smearing.

Most climbers really only edge in some form or another and this is useful on footholds that have some sort of positive edge for the shoe to grip. When edging, it’s important to think about really flexing your toes and pressing them into the hold while making sure your heel stays level with, or higher than your ankle. This will allow you to fully use the shoes performance.

Smearing on the other hand is a different and often neglected technique. When footholds get tinier and more rounded, it’s generally more useful to focus on keeping your heel down below your ankle and get as much rubber on the hold as you can. Flex your toes into the hold and step onto the foothold with confidence and a little force. Be aware that if you lose focus and let the heel lift, or you don’t commit to stepping into the hold, you will usually skate off the foothold. But soon, with a little practice, you’ll find that even the smallest features of the wall will be usable!

Once you master these two basic foot techniques, progress into playing with edging using the inside and outside edges of the shoe. Many times climbers use only the tip of the shoe and this limits your ability to twist your hips in to the wall at times.

Try it and crush on!

Crushing Tip #25

Friday, May 1st, 2015

crushing tip banner

Watch more TV

by Jon Manz

If you want to be a better climber, you should probably be watching more television.  Specifically, you should be watching more videos of awesome climbers climbing awesome things.Finding the motivation to get to the gym after a long hard day can be tough, but the right climbing movie can remind anyone of what they love about the greatest sport ever invented, and I promise the right video is out there for you.

Love sport climbing?  Boom!  Watch Adam Ondra and Chris Sharma redefine hard climbing as they duke it out to establish 5.15c.
You’re more of a boulderer?  Kapow! Watch Alex Megos crush V15 in Bishop, CA.
You prefer to watch hard men and women climb scary trad?  Slam!  Watch a bunch of bizarrely cheerful Brits explore the grit stone classics in The Gritual.You try hard to keep things local?  Ziff!  Watch Jonathan Seigrist establish 5.14c at World Wall in North Bend.

The point is, if there’s an aspect of climbing that gets you excited, chances are good there’s someone out there who’s produced 234,093,820,498,234 hours of amazing video dedicated to that one thing.So go out there and find the videos that get you excited to climb, then come into the gym and have some fun!

Crushing Tip #24

Thursday, April 10th, 2014


Climb Better with Metabolic Training

by: Marissa Lyons

The term “metabolic training” is thrown around quite a bit in the fitness industry but what does it mean, how does it work, and what does it have to do with climbing?  In simplest terms, metabolic training or conditioning refers to exercise methods that will improve or enhance the body’s two main energy systems: aerobic and anaerobic. Use of different work-to-rest ratios during training can call upon these energy systems and cause specific adaptations to improve performance; climbing is a sport that requires use of all three metabolic systems.

Most often when a trainer refers to metabolic training they are referring to high-intensity intervals which target the anaerobic system. While climbing in itself is an effective anaerobic workout it is sometimes difficult to climb routes hard enough, due to technique barriers, to fully challenge your metabolic system and improve your strength and power. Further, the harder and more powerful the route the more often your anaerobic system is needed. Therefore, it is necessary to train your anaerobic system in order to improve your climbing.

Not only is metabolic training important for performance goals, but high-intensity interval training is also the most effective way to burn calories and stay slim. Exercise physiologists have discovered that the traditional long sustained cardio workout only improves the aerobic system while a medium to high-intensity anaerobic workout improves overall metabolism and continues to work long after you leave the gym; often burning extra calories up to two days post workout. By adding full-body interval training to your schedule you will slim down, increase power and endurance. So next time you are thinking of going for a jog, tryout one of our strength classes or ClimbFit workouts instead.