Hey Friends! So the new Push Press cycle has started and I really like the superset.  I’ve been finding I get CRAZY sore after we do any kind of weighted walking lunges or lunges.  Do you guys find the same thing?  I suppose it’s like doing weighted pistols, but with a healthy spine position.  Ask…

Hey Friends! Snatchy snatchy!  Hope the power snatches went well and you feel like those violent hips are becoming more violent/explosive.  I get the feeling the general laid back nature of our gym attracts people that don’t have a whole lot of aggression in them – but think about it as being very assertive with…

Hey Friends! Awesome long weekend!  Family day was pretty darn awesome too.  The cleans were looking great, as were the pain faces while banging out wall balls and toes to bar on todays WOD. The Open is getting closer and closer!  If you’re interested in signing up officially to see how you stack up, head…

Hey Friends! Family Day!  We’re open 10am-12noon for some fun!  Come on out and have a blast. [av_video src=’https://www.youtube.com/watch?v=cBT0PMKWVHw’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2mgzbc’] WARM UP Clean Warm Up 2 Rounds: 10 dislocates + weighted dislocates 10 hops + 10 Tuck jumps 10 russian KB swings (snappy hips!) STRENGTH Clean Lift the bar from the ground,…

Hey Friends! Awesome day of cleans!  Man 3 reps is SO much harder than 2 reps (more than 50% harder, I swear!)  The deadlift/box jump WOD was fun, and a good reminder that some of these Open WODs are completely open to strategizing, and that it can make a big difference (like stepping up  versus…

Hey Friends! Looked like a doozy today!  Great work everyone who PR’d their thruster, every who had no idea what their PR was but still did a pretty heavy thruster and those who soldiered on through the WOD today. Keep in mind!  It’s Family day weekend this weekend – on Monday we’re open 10am-12pm for…

Hey Friends! So there are a lot of Open WODs and open style WODs over the next couple weeks to prepare us for the Open.  They’re typically good combo’s (we skip the weird ones… there’s no reason to practice 150 wall balls until we have to) and it’ll be good practice. [av_video src=’https://www.youtube.com/watch?v=ovrlhpWjQmc’ format=’16-9′ width=’16’…

Hey Friends! Great work today – that was an awesome WOD.  And I almost didn’t do it, silly me.  So we’re going to have an awesome team it looks like for the Open – Whether you want to sign up officially and help the team out, or if you just want to come out each Saturday…

Hey Friends! Epic weekend!  James didn’t have the result he was hoping for at Winterlift (didn’t make his clean and jerks), but he wasn’t alone (5 of 9 of the people in his weight class missed all their clean and jerks!), and he’s learned some lessons, and is focused and excited for the LU meet.…

Hey Friends! Sundays WOD 🙂 [av_video src=’https://www.youtube.com/watch?v=VaMjhwFE1Zw’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2nhf13′] WARM UP Hinge Warm Up 2 Rounds not for time: 10 dislocates + weight, 10 toe touches + 5 inch worm push ups, 10 KB swings + 5 Goblet squats, 10 pull aparts SKILL PRACTICE WARM UP Spend 8 minutes working up to a…