Blog

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups   Strength: Find 1RM Deadlift (15 Minutes) Foundational: 6×3 DL Moderate Weight   Metcon: Dynamic 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined calories Then: 2 min Max AbMat Situps rest 30 sec 90 sec V-Ups rest 30 sec 60 sec Plank Foundational 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined calories Then: 2min Max AbMat Situps rest 30 sec 90 sec V-Ups rest 30 sec 60 sec Plank   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Super Couch Mobilization (pg. 331)     COMPETITION CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10...Read more

Save Yourself The Pain By: Joel Cochran Almost daily i receive the same question… What can i do to help the pain in my back, knee, ankle, hip etc etc.   My question that i always ask back is when does it start to hurt and how much mobility do you do in a day?  People are quick to tell me what movements cause that pain but soon after that there is silence!  Why?  Because most people think that if they don’t pay attention to the pain that it will magically disappear.  So what is the usual answer for how much mobility someone does in a day?  Not enough…. As much as we would like to blame every element possible for our aches and pains including genetics and the shoes we wear the real blame lies on ourselves.  Yes, you and only you are responsible for the pain you put...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Complex 7 Rounds  (Every 1:40) 1 Strict Press+3 Push Press Metcon: Dynamic 18 Minute Time Cap 3 Rounds 5 Power Cleans @135/95 10 TTB 2 Rounds 5 Front Squats @135/95 10 Pull Ups 1 Round 30 Lateral Burpees 20 Push Ups 10 DL @135/95   Foundational 18 Minute Time Cap 3 Rounds 7 KB Swings 10 K2E 2 Rounds 7 Goblet Squats 10 RingRows 1 Round 25 Burpees 15 Push Ups 10 DL   Mobility: Pre – Banded OH Stretch Post – Trainers favorite     SKILL’S CLASS THE Bear Complex Double/Triple Unders Ring Dips  Read more

As a quick reminder for all those who are participating in the Lurong Challenge,  workout #4 is due today by 8:59pm!  If you have not yet done the workout you may complete the workout today during the class.   As you might notice later in this post we will also be doing the Lurong workout #5 today.   From here on out we will be doing all Lurong workouts on Monday until the end of the challenge.  The reason for this is so that it can give anyone participating in the challenge a full week to complete the workout. With all that said, we are still sitting in second in the world!   Keep up the hard work and remember to record your diet and put in your score as soon as you can so we can catch up and move to 1st!  If you have any questions about the...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 7 burpees, 15 PVC pass throughs, 20 air squats   Strength: 5 Rounds (Every 1:15) 2 Push Jerks+4 Front Squats Foundational: 2 Push Press+4 Front Squats   Metcon: Dynamic 15 Min EMOM 1. 13 Burpees to Plate 2. 10 Thrusters 85/55 3. 8 KB Swings + 5 KB High Pulls 53/35 (If you fail a minute, rest a minute)   Foundational 15 Min EMOM 1. 9 Burpees to Plate 2. 9 Dumbbell Thrusters 3. 11 KB Swings (If you fail a minute, rest a minute)   Mobility: Pre – Banded Over head Distraction Post – Super Friend Quad Smash   SKILLS CLASS OH Squats Box jump efficiency and max attempt Burpee efficiencyRead more