[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Good work on all the lifting today Folks!  Some 3RM’s were pretty darn close to peoples 1RM’s!  Kyle PR’d his back squat by 30 pounds and it was FAST.  Dalton joined in on the group class tonight for the first time and is showing some solid form. Keep it up Folks, it’s…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Great times today – Looked SUPER fun, I might have to try some of it tomorrow (didn’t manage to sneak it in today… sad face…)  Although todays WOD looks amazing too.  I never know whether to write today or tomorrow since I’m posting tomorrows WOD today… kind of a chicken-egg situation there.…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Awesome work on the Thrusters and burpees!  Say hello to your quads and hip flexors 🙂 Very cool seeing people cleaning up their snatch form and really developing the three pulls.  Strong finish (up) then speed and a “junkyard dog” attitude to get under the bar.  It’s an art and a science…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Amazing work to Everyone who came to Catalyst today!  You guys worked hard and had fun – That’s what it’s all about! 🙂  There were a LOT of Front Squat PR’s too… which doesn’t hurt haha If you’re in the gym and were at Catalyst this weekend, DOn’t bother maxing out, get…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Hope you all had a happy Fran day!  🙂  Times looked pretty good today, though I didn’t see a LOT of sub-6 minute times.  Fran IS meant to be a challenge, but also a sprint.  Elite times are 2-3 Minutes.  Taking it outside the 6 minute range reduces power output (which reduces…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! So… how were the push ups?  Tough to get to right?  But you barely even thought about the KB swings and slam balls (or maybe you did… either way you did the fitness and you’re now fitter… you’re welcome haha). CrossOver Symmetry Folks!  Have at it – make sure you’re doing ti…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Awesome work today!  You guys are doing great.  My quads were tired/sore with the combo of yesterday and today – not sure how you guys felt but that was fun. There are some speakers on the other side of the gym now so the music is pumping over there too!  Not quite…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Awesome showing for the Pull up/Dip/Muscle workshop.  Feel free to email me if you want some of the plans I was speaking about in writing! CrossOver Symmetry workshops with Kristin! – This Wednesday is FULL but there is still room on some of the other days, check the sign up sheet at…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Awesome work this weekend Everyone!  I hope you guys are enjoying the weekend programming, and that you’re working out those weaknesses 🙂  Something about that constantly varied, functional movements performed at high intensity works well… interesting. Back to school is in full effect (sorry teachers, but thank you for what you do!)…

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks! Awesome work Folks!  Fight gone bad is a beauty – I hope you all enjoyed it! 🙂 It’s almost the weekend – get ready to enjoy it with this awesome WOD![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=uEY58fiSK8E”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text] WARM UP Warm up for Front Squats, etc. 2 Rounds:  10 Reverse Dislocates + weighted  10…