Strength WOD Dec 28 – Jan 3

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

WODS – Dec 28 – Jan 3


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 Leg/Arm Windmill x5/5 Cat/Cow x6-10 Front Plank 60″ Side Plank 45″/45″ 2x Backwards Bear Crawl 10m Reverse Inchworm 10m 5 Pushups Lateral Bear Crawl 10m/10m 10 … Read More

Weightlifting Week of 11.28.15

jonathanthomWeightlifting Program

Monday Warm Up Russian Step-up x 5RL Single Leg KB RDL x 5RL Single Arm KB Press x 5RL x 2 sets + Empty bar work: Include High Pause Snatch & High Pause Clean WOD A. Snatch – 85% x 1, 90% x 1, 87.5% x 1, 92.5% x 1, 90% x 1, 95% x 1 B. Clean & Jerk … Read More

Health Habits Outside The Gym: Daily Joint Mobility

Xi XiaTraining Tips

This is the third of a 5 part series on what you can do outside the gym to maximize your progress and overall health. Next, we’ll look at doing daily joint mobility exercises. This is not a new concept, but it seems to be finally gaining popularity. In spite of that, it’s still not on the radar for many fitness … Read More