January 30, 2018

Finishing up with the SNATCH! We started with the High Hang Snatch and and finally made it all the way to the full Snatch movement. A few really good weeks focusing on technique and now tying it all together. We then finish off today's program with some Deadlift volume...

January 25, 2018

EMOMs (Every Minute On the Minute) are so simple and effective. They allow you to do a lot of work in a short amount of time and most importantly you can gt a lot done in a short amount of time. 



  • 8:30AM- RISE & GRIND

  • 9:30AM- ASS & ABS

  • ...

January 22, 2018

Trust the process is great. Trust has a deeper meaning when it comes to relationships. For example, athletes and their coaches/trainers. Respect the process can do two things. One, feeling of holding an entity (programming) or person in a high esteem or valuing their o...

January 18, 2018

After 3 straight days of barbell work this week, be ready to come in and sweet and most importantly recover just in time for a fun Partner WOD this Friday. This Friday's Partner WOD will be composed of the 3  Fun "Events." Hope to see you all there this Thursday and Fr...

January 17, 2018

The best part about this strength cycle is that on the days we have been lifting during our progression is getting exposed to new and fun accessory exercises to compliment our main lifts. On Monday, for many, people got exposed to the "Prone Row" and today some may be...

January 16, 2018

Today we relearn the importance of set-up and how to properly pull from the ground during the Snatch. Emphasizing body awareness, control and positioning to help us fix the some of the most common errors when performing this movement with the complex programmed today....

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