January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Today classes are at 9:30am and 3:30pm only. Today: 1 hang clean + 1 front squat AHAP METCON 3 rounds for time 21 SDHP (75,55) 21 Wall Balls
Open gym from 10-12 today!!
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Today: 18min AMRAP 8 seated wall balls 15 air squats 200m wall ball carry
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
Come in and get your HERO WOD in today with Steve and Crew!
EAT BEFORE Be sure to have something to eat before you go to a party. Having a small snack before you go will help prevent you from overindulging on treats at the party. Try reaching for something that has protein,… Read more »
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Congrats again to everyone who competed in this years Open. Thank you to all those who came out to watch and support.
We are continuing on with our squat therapy this week. Concentrate on feeling what your body is doing during your squat therapy. Feel what happens when you first hinge your hips back, feel what happens when you push your knees out and what is going on with your ankles. You body will tell you what you need to work on. It may not be THE problem though. There may be something going on elsewhere that is inhibiting movement so, if you don’t know or you’re not sure ask me. Ask a coach and we will help you or find out what the answer is.
Train hard and have fun this week!
Back Squat 6×2 @ 85% of 1Rm