“@4040” or I’m going to be sore in the morning


If you’ve been paying close attention during the last block(s), you might notice something beside the shortest written workouts tend to be the toughest. No, there’s a little programming detail in the WODs at the start of the recent blocks that you might be curious about. Those awesome, slow tempo eccentric/concentric lifts. Simply put, in weightlifting, an eccentric contraction is … Read More

Strength WOD – Sept 28 – Oct 4

adminStrength 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

WOD Sept 28 – Oct 4


Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow 5-10 Down Dog/Cobra 5-10 FLR/Pushup Plus 10 Rolling Side Plank, 5/5 Side Plank 45″/45″ Inverted Plank 60″ Cossack Squat/Tripod/Bridge Flow, 3/3 Bottoms Up KB Screwdriver, … Read More