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GROUP CLASS WORKOUT   Strength: Back Squat 7×3 @75% every 1:15   Warm Up:   3 Rounds: 30 sec plank, 12 jump switch lunges, 10 pushups Finish with: 15 PVC PT, GM, 10 stretch lunges     Metcon: Welded & Welded Lean 10-20-30-20-10 Wall Balls 20.14 Ab mat Sit ups Box Jumps 24/20 Burpees   Mobility Of The Day: Hip Distraction (pg. 314) Improves: Hip & Knee Pain, Inflamed Knees and Hips     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Alvie Hafen   The human body is an incredible machine. It can accomplish and perform outstanding feats. From lifting 1000lbs off the ground, to balancing on a tight wire, to even doing the splits. The body like any machine though, must be taken care of and have proper maintenance preformed on it. There are three areas I am going to focus on.   First- Fuel You don’t put diesel or propane in your gas car. Why? Because you know your car wouldn’t run properly or at all. The human body is very similar is this regard. Don’t eat crap and then try to go all out in a workout or a race. The body needs healthy nutritious foods. This will help improve your performance in the gym or other physical activities you do.  Healthy carbs (sweet potatoes) before and after your workout will help improve your energy. Eat this...Read more

GROUP CLASS WORKOUT   Warm Up: 30/24 cals on Machine 2 Rds: :30 Hollow Body, 4 inchworms, 15 air squats Finish with:15 PVC PT, GM, 20 leg swings, 10 stretch lunges   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs, HSPU   Metcon: CrosFit   15 Alt. EMOM 1 Min. 8PU Adv. 4 MU/BMU 2 Min.12 HRPU Adv. 8 HSPU 3 Min. 12 Goblet Squats 53/35 Adv. 10 OH Squats 95/65 Welded Lean For Time: Buy In: 800 Meter Run 100 DUs/300 Singles 30 BurpBox Jumps 24/20 Cash Out: 800 Meter Run   Mobility Of The Day:  Banded Lateral Opener (pg. 273) Improves: Pressing Movements and Shoulder ExtensionRead more

By: Karen Lilleyman In his book The New Toughness Training for Sports, Jim Loehr of the Human Performance Institute, defined mental toughness as “the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances.” Having taken part in the RTO this past weekend, this topic has been on my (not always robust) mind. Watching the determination of many participants translate into incredible performances in some pretty challenging circumstances – 100 degree heat, steep inclines, lack of any sleep other than a 20 minute nap in Raley’s parking lot, cramps, dehydration etc, etc left me very impressed and pondering a couple of questions: Are some of us just naturally mentally strong? Is this something we can learn? Even cursory research into this topic reveals one thing – there are a lot of different opinions and anecdotal evidence, but few clear scientifically based conclusions can be drawn (to be expected in...Read more

By: Sierra Wright Today was perfect timing for me to share something to hopefully help others avoid. That something being injury. Almost a month ago I went to a standard gym and decided to lift before warming up/stretching and obviously not keeping proper form. Today I am finally seeing one of our chiropractors. So why do I bring this up? One, if you are lifting outside of the gym make sure you take the proper precautions and don’t cheat yourself like I did. Two, take care of any pain, soreness, etc. before it’s too late or before it only continues to get worse. Three, be consistent in the gym. The more you get yourself into the gym where there is quality coaching and more than sufficient workouts the less likely you are to get injured. I have nothing against working out on your own outside of the gym but I do know that I...Read more