August 24 – 30

adminWODs

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 Cat/Cow x10 Wall/Floor Rolling Plank, 10/10 Plank 60″ Inverted Plank 60″ Low Cossack Squat shoot through to Tripod to Hip Bridge shoot to Cossack x5/5 Hanging Shoulder … Read More

Strength Program, August 17 – 23

Xi XiaStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

Aug 17 – 23

adminWODs

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 Wall/Floor Rolling Plank 5/5 Plank 60″ Inverted Plank 60″ Squat Seq 2×10 Each, w/ a KB 1/5th your BW 1 Arm Swing Left 1 Arm Swing Right … Read More

August – From The Office

Xi XiaNews

Last month, I started this monthly post titled “From the Office”. Here is a reminder of what it is intended to be. “I am going to write an update every month on gym related matters. It will be a gift basket of announcements, training thoughts, gym business matters, and I’m going to try to keep it personal so its not … Read More