Monthly Archives: April 2015

What do you mean we all Squat Differently?

I came across this interesting article on that discusses how and why there is no one size fits all prescription for squatting and that every athlete will squat differently.  In this post the author describes the anatomy and the relationship … Continue reading

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Friday, May 1, 2015

Essentials Strength/Skill: Warm Up: High Hang muscle snatch (no re-bend of the knees) High Hang power snatch High Hang full snatch (hold rock solid bottom position for 10 seconds) Hang above the knee muscle snatch Hang above the knee power … Continue reading

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Thursday, April 30, 2015

Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!! Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank … Continue reading

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Wednesday, April 29, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets: (Every 90 Seconds) Pause Push Jerk x 2 increase weight used from last week 3-5% *Pause for 3 Seconds in dip then drive. B) 3 Sets: Bent Over Barbell Row … Continue reading

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Tuesday, April 28, 2015

Essentials Strength/Skill: Warm Up: 3 Sets: Overhead Backwards MB Toss x 4 Hollow and Arch Swings on Pull Up Bar x 4-6 Strength: Skill: WOD: “Team Fight Gone Bad” In Teams of 5 Complete 3 Rds For Max Reps: 1 Minute … Continue reading

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Monday, April 27, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Banded Glute Activation x 10 ea. Side Plank x 20 Seconds ea. Strength: A) 4 Sets: (Every 2 Minute) Front Squat x 5 *Increase 5-10# from last week B) 3 Sets: Wt. Hip Ext. x 10-12 … Continue reading

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Saturday, April 25, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: AMRAP in 20 Minutes: 10 Pull Ups 100m Run 10 Push Ups 50m Farmers Carry 10 Wall Ball 100m Run Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up:  Dynamic Warm … Continue reading

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Friday, April 24, 2015

Essentials Strength/Skill: Warm Up: High Hang muscle snatch (no re-bend of the knees) High Hang power snatch High Hang full snatch (hold rock solid bottom position for 10 seconds) Hang above the knee muscle snatch Hang above the knee power … Continue reading

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Yoga is Cancelled tonight:(

Brittany is unfortunately fighting a sinus infection, so she will not be available to teach tonight.  Therefore Yoga is cancelled tonight, sorry for any inconvenience. 

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Thursday, April 23, 2015

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Wt. Pull Up x 5 30-45 Seconds Jump … Continue reading

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