If you’re not making it to the Saturday group warm ups you’re missing out!
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Happy Birthday Gina and Becky!

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WOD

“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch.

“All change is not growth, as all movement is not forward.”

~Ellen Glasgow

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April 11, 2017

Wednesday April 12, 2017

If you’re not making it to the Saturday group warm ups you’re missing out! __ Happy Birthday Gina and Becky! __ WOD “Upper Deck” Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because […]
April 10, 2017

Tuesday April 11, 2017

Mariah setting a new Deadlift PR! __ WOD “Down Under” 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at […]
April 9, 2017

Monday April 10, 2017

James is such an angel, a sweat angel that is! __ WOD “Row & Go” 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workout. Gymnastics work trains us to […]
April 7, 2017

Saturday April 8, 2017

Ellen is still killing it even at 7 months prego! __ Attention: There will be NO Open gym for the next two Sundays, thanks for understanding. __ WOD “Firestarter” Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row “Worry never robs […]