Hey Friends! Fridays are a good day for some snatches, jerks and dubs.  Get after it and have some fun 🙂 [av_video src=’https://www.youtube.com/watch?v=yzxz2sBnuE0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-25ki7t’] Strength: Not for time: 5 Overhead Squats @75% Almost max time Farmers Carry (stop before you fail) 5 Overhead Squats @75% Max time Overhead dumbbell carry (one heavy…

Hey Friends! Diane on the docket today.  Maintain your form and move through those reps as well as you can.  We’ve got some pendlay rows as part of the strength work, maintain your flat back during those movements.  If it’s worth doing, it’s worth doing right. [av_video src=’https://www.youtube.com/watch?v=0zCzaAFaYm8′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-30nrfb’] Strength: Pair up with…

Hey Friends! Hump dayyyyy!  Get those squats in folks, if the weight is a little heavy, dial it back.  The reps should feel good.  If they’re feeling REALLY good, make them a little heavier, but maintain the rep scheme 🙂 [av_video src=’https://www.youtube.com/watch?v=xsJJYHl8pVg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2weq5w’] Strength: In 10 Minutes perform: 5 Front Squats @75%…

Hey Friends! Hope you’re loving the first few days of the new year.  We’re slowly entering “Open” season.  So, practicing som chest to bar pull ups, some FAST burpees, and all the lovely things we often see in the open (ahem… thrusters). [av_video src=’https://www.youtube.com/watch?v=Zw6Kjky-tAI’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2ic94y’] Strength: NOT for time: 25 Kettlebell Swings…

Hey Friends! NEW MORNING HOURS: As of 2017 – (so the first one will be January 2nd) Morning classes will begin at 5:30am, though folks that want to come in for 6am or 7am are still able to do so… here’s how: 5:30am class shows up (AT 5:30AM, not 5:31am or later… seriously, we’re getting…