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Monday, November 4th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Friday, November 1st
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Thursday, October 31st – Happy Halloween!!
Main – WOD There will only be 1 wod at 6:00 PM. Wear your costume and see who takes home the top prize this year!
JUST STOP and other things your coach wants to tell you.
It’s time you know what your trainer is actually thinking about you. The truth is, there are times when your trainer wants to say something
Wednesday, October 30th
Main – WOD Bringing Sally Up (No Measure) Wallball Front Squats Shoulder Press (7 x 1 ) 20 minutes to establish a 1-RM Shoulder Press
Tuesday, October 29th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Monday, October 28th
Main – WOD Slow-Mo Deadlifts (No Measure) Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin
Friday, October 25th
Main – WOD Weighted Pull-ups 15 minutes to establish 1-RM weighted strict pull-up. Spend 6-8 sets warming up before beginning your 1-RM attempts. If you
POPULAR POSTS
Get Pissed.
You need to get frustrated. You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something
There are no Silver Bullets.
There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a
You Can’t Get Abs
From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start
