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 effort.  Focus on the following:   Proper rowing mechanics (Fluid Strong Pulls, Shoulders Packed Back,  Pulling vs Pushing..Pulling is always stronger…E.g.. Deadlift vs Back Squat)   Correct Handstand positioning (Head neutral, active shoulders, correct T-spine and Lumbar curve)   Bar Taps (Midline stabilization..aka Hollow Rocks, active shoulders and control)   Russian Swings (Hinge vs Squat pattern, packed vs unpacked shoulders, Finish position)   -Post results under comments  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 – 50 Mobility – 10 min. Extra – Tricep/bicep Link of the day: http://www.hookgrip.com/ – they have probably the largest remaining stock of the 2008 Adidas shoes. These shoes hold of very well, and look pretty fancy. Not sure why Adidas went away from this style.Read more

Friends and Family night 6:00 PM KB CLASS A. 6 RDS – 6 KB DEADLIFTS – 6 GOBLET SQUATS B. PUSH-UP LADDER 1 – 10 – 10 2 HAND SWINGS BETWEEN RUNGS C. DOUBLE KB RACK HOLDS – 3 X 1 MIN ON/OFF  Read more

Friends and Family day today!  Fitness – Performance   A.  20 Min AMRAP  Teams of 3 – 4  Waterfall Style   200M Row  20/15 x Air Squats   15/10 x Sit-ups  10/5 x Burpees    Sport  A.  20 Min AMRAP  Teams of 2 – 3 (Complete Rounds)  You go I go   1 Round  10 x Box Jumps @ 24inch/20inch  10 x HR Push-ups  10 x Calorie Row  10 x Wallballs @ 20lb/16lb  10 x Pull-ups  -Post results under comments                       Read more

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Back Squats – 5 – 4 – 3 – 5 – 4 – 3  w/3 Min Rest B.  5 Sets 10 x Thrusters (Increase load per set)    30 Sec Max Meter Row 2 Min Rest after each Set Performance A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest   B.  5 Sets  5 x TNG Squat Clean Thrusters  (Increase load per set)  30 Sec Max Meter Row  2 Min Rest after each Set  Sport  A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest B.  5 Sets  7 x TNG Squat Clean Thrusters  (Increase load per set)  30 Sec Max Meter Row  2 Min Rest after each Set  -Post results under comments  Read more