April 27 – May 3


Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Rolling Side Plank, 5/5 Plank Saw, 10-15 Dynamic hop to figure 4 pose, 10/10 Back to wall heel pull, 20/20, run 40m Facing wall heel pull, 20/20, … Read More

Gregory Gourdet PRI assessment and drills

adminTraining Tips

Gregory Gourdet goes thru some drills based on an initial assessment. He has been experiencing some knee pain while running and is currently returning to the gym after a layoff, so we did some assessments. He had a pelvis which was more forwardly rotated on the left side and presented with what would appear to be very shortened hamstrings. The … Read More

PRI Myokinematic Restoration course

adminTraining Tips

The more I learn about mobility and movement, the more I’ve come to see many limitations being more neurological in nature than true structural limitations. Last weekend, I attended the PRI Myokinematic Restoration course. (I’m a little late to the PRI party in some circles, but it’s still a very new concept in the CF and bodyweight training culture) This … Read More

Beginner, Intermediate, Advanced


There are many programs out there that are described as “for beginners,” “intermediate,” and everyone’s favorite, “advanced.” But it’s not clear that everyone is on the same page as to what each of those titles means. This is a problem, because it can lead trainees to choose or design programs that are inappropriate for their needs. In my conception of … Read More