Nov 23 – 29


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, 6-10 Inchworm, 10 FLR/Pushup Plus, 10 Hanging Shoulder Circle, 10/10 Goblet Squat, 10 KB or DB Windmill, 10/10 WOD A: Movement review, Assesment Day 1: … Read More

Weightlifting Week of 11.23.15

jonathanthomWeightlifting Program

Monday Warm Up 3 Kettlebell Turkish Get-up RL 6 KB Goblet Squats 12 Russian KB Swings x 2 sets + Empty Bar Work Include Pos 2 to Pos 1 Rhythm for Snatch & Clean WOD A. Snatch – build to a max B. Clean & Jerk – build to a max C. Back Squat – 70% of last Monday‚Äôs weight … Read More

Health Habits Outside The Gym: Sleep

adminTraining Tips

Over the next few weeks, I am going to write a series of short posts. They will share some ideas on what you can do outside the gym to maximize your progress and overall health. They will not be covering nutrition, a topic that has been beaten to death in many prior posts! To start, let’s look at sleep. In … Read More

Strength WOD Nov 16 – 22

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