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092117

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WARM UP: Burgener then 3 rds- 5 pass throughs 10 OHS 2 sets of snatch complex MOBILITY: Ankle distraction- 2 mins Banded Cuban press 3x6 SKILL: snatch complex E2MOM 14: Snatch complex: 2 Power snatch + 1 hang snatch Use the first 4 rounds to build to a moderate weight, maintain for…

091917

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The ACHIEVE nutrition challenge starts October 16th. Register HERE. FRIDAY NIGHT LIGHTS is this Friday! For those of you who’ve never been to a FNL here’s how it works: – Show up anytime between 6pm- 715pm. – We’ll have rolling heats for the WOD, so put your name down for one…

091819

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[caption id="attachment_10564" align="alignnone" width="768"] Dave and I at Jiu Jitsu a few Sundays ago.[/caption] Please register for the nutrition challenge HERE If you haven't already! WARM UP: 5 mins rope practice MOBILITY: super front rack- 2 mins SOFT TISSUE: barbell tricep smash- 2 mins SKILL/ PREP: Thruster 4x4 build to WOD…

091517

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[caption id="attachment_10560" align="alignnone" width="294"] An email from Cleg regarding the Beer Mile.[/caption] WARM UP/ SKILL: MB clean MOBILITY: pigeon- 2 mins per side PARTNER WOD in teams of 2: Run 1 mile 100 KBS 24/ 16kg 100 MB cleans Run 1 mile *one person works at a time* *work divided…

091217

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[caption id="attachment_10557" align="alignnone" width="576"] Be kind now, don't laugh too hard.[/caption] Want to get ahead of the holiday weight gain this season? We’ve set up a nutrition challenge with Kettlebell Kitchen’s nutritionists to help mitigate just that. I remember at my worst, I would fluctuate 20-25 pounds between the summer…