[vc_row][vc_column][vc_single_image image="10057" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our four-round Monday will include pulling....we're weaker at pulling than pushing so here we go! single DB hang power clean and jerk or push press planks and skill work on the power clean from the deck...that first pull, from the deck to the knee...

[vc_row][vc_column][vc_single_image image="10024" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our Friday starts with A LOT of burpees. Show up to find out! After that, we'll cool down and work on some core movements - to allow you to continue to cool down. Next, we'll insert some strength into our Friday by way of the...

[vc_row][vc_column][vc_single_image image="10023" img_size="medium" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day will include back squats, a combination of press and push press and a traditional hinge deadlift. All our lifts with be paired with a bodyweight movement because we are focused on that through the end of the year. Finally, we'll cash out with...

[vc_row][vc_column][vc_single_image image="10022" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our four-round Monday will include DB push press with a pause overhead to accentuate that beautiful lock out we're capable of or working towards - doesn't matter - just do it! Partial wall climbs - working on stability in the core and the hollow...

[vc_row][vc_column][vc_single_image image="9995" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Photo above: Janet in a beautiful, and heavy, goblet squat. Our Friday will start with a strength set of touch and go power cleans. Working on that first and second pull today. Next, in teams of 2, you'll work a 10 minute AMRAP of shuttle...

[vc_row][vc_column][vc_single_image image="9993" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day starts with a bit of a challenge - while Thrusters are a great strength movement...they're cardiovascularly taxing, and in higher reps, even more so. So buckle up! Next - we're push pressing, followed by deadlifting. So there you have your squat, press...

[vc_row][vc_column][vc_single_image image="9994" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Picture above: Our lady athletes like how the banded push up progression not only gives them a lift with their movement but their "pecs" too!   Today we are brushing the Thanksgiving rust off and we will see a little more intensity than we usually...

[vc_row][vc_column][vc_single_image image="7995" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Black Friday: We are open for morning classes only today - the 5:30 PM athletes will be scheduling into the A.M. classes. We'll start with a long metcon, cardio-based, in teams of two. After that, easy enough, we'll cash out with some exceptionally high reps...

[vc_row][vc_column][vc_single_image image="9602" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Thanksgiving is TOMORROW! The gym will be closed in observance of the Turkey Holiday. Todays' strength is epic! We'll start with some barbell Front Squats and augment each set with some practice rebounding. Next, we'll see a combination of Pressing and Push Pressing. And finally,...