Week of March 18-24

Sunday, March 18, 2018 7 AM Mindful Lifting, The Replacements, Let It Be 8 AM Conditioning, Woodshed Open 18.4 Monday, March 19, 2018 Warmup (10 min): 12-9-6 PVC Overhead Squats (Shoulder-Friendly Sub: Air Squats), 1 second pause at bottom Fire Hydrants (12 reps/side,...

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Week of March 11-17

Sunday, March 11, 2018 7 AM Mindful Lifting, The Four Tops' Greatest Hits 8 AM Conditioning Monday, March 12, 2018 Warmup (10 min): Slooooow Simple Seven x 2...get loose and limber Strength (30 min): A) Hang Squat Clean, 10 min warmup B) EMOM Hang Squat Clean, add or...

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March 4-March 10, 2018

Sunday, March 4, 2018 7 AM Mindful Lifting, Lucinda Williams West 8 AM Conditioning, `18.2 and 18.2a Monday, March 5, 2018 Warmup (10 min): 12-9-6 Goblet Squats, Box Jumps/Stepups, PVC Passthroughs Strength (25 min): Squat Option 1: Hang Squat Clean, warm up for 10...

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Week of February 25-March 3

Week of February 25-March 3

Monday, February 26, 2018 Warmup (10 min): Coach's Choice--Lower Body Focus Skill/Back to Basics (10 min): Unracking and Bracing Heavy Squat Strength (25 min): Squat 50x5, 60x4, 70x3, 80x2, 85-90 x 1 x 2 *Level 1 5x5 Conditioning (15 min): 3 rounds of :30-:40...

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Week of February 18-24

Sunday, February 18, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, February 19, 2018 Warmup (10 min): Squat Therapy x 1, Row or Bike 1 min Strength (30 min): Squat OR High-Handle Trap Bar Deadlift 50, 60 x 5, 65 x 8, 8, 8 *Level 1 5x5 Between sets: Pick 2 of 4...

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Week of February 11-17

Sunday, February 11, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, February 12, 2018 Warmup (10 min): 21-15-9 PVC Overhead Squat Glute Bridges Strength (25 min): Pause Squat (2 second pause) Warmup sets (no pause): 50, 60 x 5, 70 x 3 Work (2 second pause): 75 x...

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Week of Feb 4-10

Sunday, Feb 4, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, Feb 5, 2018 Warmup (15 min): 3x15 @moderate pace Ring Rows, Situps, Broken Table/Side, Box Jumps/Stepups Strength (30 min): Box Squat, work to heavy triple 50x5, 60x4, 70x3, 3-5 ascending sets of 3...

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Kentucky Fried Beginner’s Mind

Got your attention, didn't I? As I am fond of telling everyone within earshot, I enjoy professional wrestling.  Grew up on it, never strayed too far from it, and also am still capable of forming complete sentences.  Sometimes too many at once, actually. The other...

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Week of January 28-February 3

Sunday, January 28, 2018 7 AM Mindful Lifting, Miss Aretha Franklin 8 AM Conditioning Monday, January 29, 2018 Warmup (10 min): 1) Squat Therapy One Round 2) Intro Elevated Pigeon Stretch (Video Here) Strength/Speed Strength (25 min): Squat 40, 50% x 5, then 5-8 sets...

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What’s The Change?

Most folks don't join a gym just to say they've joined a gym.  Not in our experience, at least. We hear a lot of different things when we sit down with a prospective member.  The most compelling stories are the ones that come from somewhere deep: folks who want to get...

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Week of January 21-27

Sunday, January 21, 2018 7 AM Mindful Lifting, Probably Some Led Zeppelin or Aretha Franklin 8 AM Conditioning, Double Open WODs Monday, January 22, 2018--Back to Basics Day 1 Warmup (10 min): Simple Seven x 1, Accumulate 500m row Strength (25 min): Squat 40, 50 % x...

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