Announcements  Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.    Fitness – Performance – Sport A.  5 Rounds @ 70%-80% 300m Row (Keep the SPM at 25 – 35)   3 x Wallwalks 10 x Bar Taps 20 x Russian Swings Note:  70%-80% effort means hard but not maximal...Read More

Cycle 2 – Week 3 – Session 3 Intensity – 75% Notes: Move your feet! A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork – 30 reps   B.) Snatch – Pos 1 Pause + Snatch   FS – 3×3 – w/ pause on 1st rep   RDL’s – 3×7   C.) Hollow Rocks...Read More