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 »
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Removing Back & Shoulder Blade Kinks
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 »
Partner Calf Stretches
Find a friend that owes you money or that beat you in the last WOD, and have fun working the kinks out in the calves this week! You will need a bar with at least 25lb plates on the end… Read more »
Weight-Assisted Hip Stretches
Here’s another oldie but goodie for your hips. You will need at least one plate (start with a 25lb plate) and perhaps a friend. Sit on your booty with one knee bent in and the other leg straight out. Place… Read more »
Opening Your Hips
A note about counting reps
It has come to my attention and the attention of the coaching staff that there is some miscounting during the WOD. I know that you are trying your best to get to the top of the leader board and/or… Read more »
Survive the weekend
How To- Weekend Survival Guide For most the weekend is a time to relax, unwind, and spend time with those we care about most. Unfortunately, the weekends are also a time for things to start to fall apart when it… Read more »
Functional Range Conditioning
There’s been a lot of interest shown in these new mobility techniques that we’ve been bringing to the warm-ups. I actually started my quest to better at mobility maybe a year or just under a year ago when I sprained… Read more »
Crummy shoulders??
Mobility with Megs is back for those of you with “tight” shoulders, sore shoulders or those of you looking to stay injury free. Step your shoulder game up with: 2 lax balls and 1 kettle bell. Take one ball and… Read more »
Lumbar Stretches
Today's WOD
Wednesday, August 4th
Conditioning: “Dirty Thirty” (35 min cap).
For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
This is a harder version of “Filthy Fifty” where the reps are lowered but the skill/weight/intensity are increased for each movement. Hard cap of 35 to ensure ample warm up and demo time.
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