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Group Class Workout Warm Up: 20/15 calorie on a machine, 20 goblet squats, 20 push-ups Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Squat Clean And Push Jerk Progression   Strength: (every 1:40) Welded: 7 x 1 squat clean + 1 hang squat clean + 1 jerk Welded Lea: 7 x 1 power clean + 1 hang power clean + 1 jerk   MetCon: Welded & Welded Lean: Test Day!! 2,000 meter row   Mobility of the Day: Yoga or ROMWOD, are you feeling swole and flexy?Read more

Don’t forget tomorrow is 40% off all Reebok gear including shoes!     Group Class Workout   WARM UP 5 Min AMRAP 20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees   STRENGTH 12 Rounds Every 50 Secs 2 Hang Power Snatches   METCON Dynamic: ʺHelenʺ 3 Rounds for time 400m Run 21 KBS (53/35) 12 Pull-ups 17 Min Time Cap Foundational 3 Rounds for time 400m Run 21 KB Swings 12 Banded Pullups   MOBILITY  Pre – T-spine smash (pg.239) Post – Low Back Smash (pg. 288)     Competitors Class   WARM UP 5 Min AMRAP 20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees   STRENGTH Find 1RM Squat Clean   METCON   3 Rounds of: 15 thrusters @95lb/65lbs 10 Hang Power Cleans @95lbs/65lbs 5 10″ Deficit HSPU Finish with 20 Pistols Total   MOBILITY Superfriend Calf Smash      Read more

    GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 7×2 Back Squat (Every 90 Seconds) 80%   Metcon: Dynamic 18 Minute Time Cap 14-12-10-8-6 Toes to Bar Box Jumps 24/20   Foundational Double Calories (Alt. Machine) (28-24-20-16-12) 18 Minute Time Cap 12-10-8-6-4 K2E/V-ups Stepups Double Calories (Alt. Machine) (24-20-16-12-8)   Mobility: Pre – Hip External Rotation w/ Flexion (pg. 307) Post – Super Friend Quad Smash     SKILL CLASS Butterfly Pull Ups Rowing Efficiency  Read more

Good morning!  What was the first thing that you did this morning?  Did you climb out of bed and start a fresh pot of coffee?  How many cups did you have before you left home?  For the average person they might be two cups down before they head out the door with a possible third in hand!  Whats the matter with a cup of Joe?  Nothing!  But what we are missing is a key component to our survival… Water! Our first move in the morning should be to hydrate with a glass of water.  Check out this article on the benefits of good ol H20 http://www.shapefit.com/water-benefits.html/   GROUP CLASS WORKOUT   Warm Up: 200m Run, 25 airsquats, 15 burpees   Strength: NOT FOR TIME, FOR PUMP. 50 Heavy Lawn Mowers Each Side 70 Banded Good Mornings 100 Lunges Total   Metcon: Dynamic 20 Minute AMRAP (Three Man Teams) P1. 200 Meter...Read more

“Paleo Pro Tips” By Mitch Gritts From my experience last year. 1) From an energy standpoint this Fri-Tue will likely be the most difficult. We’ve drastically cut carbs (some people more than others) and have burnt through our glycogen stores. During the metcon you might feel sluggish, or low energy in the afternoon. We normally replenish these glycogen stores easily with starchy carbs. Going strict paleo makes that difficult as the only allowable source is sweet potatoes/yams. A good way to fuel performance for a metcon is to eat some starchy carbs pre (1 hour prior) and post (as quickly as possible). Starchy carbs are higher in glycogen, your go to is yams/sweet potatoes. Fruit isn’t a great option because the main carbohydrate is fructose. The fructose to glycogen metabolic pathway isn’t as efficient as glucose to glycogen. Remember Lurong still recommends 150 grams carbohydrate for a 150 pound person....Read more