Blog

Sunday, April 21st

Posted April 20th, 2019 by Dan Broughton & filed under Blog, Workout of the Day.

We are closed for Easter Sunday today! Enjoy the day off with friends and family!

Monday, April 15th

Posted April 14th, 2019 by Dan Broughton & filed under Blog, Workout of the Day.

Strength: Snatch Grip Deadlift 5×4 (focus on chest and hips rising at the same time) WOD: 3RFT 30 double unders 20 alt. DB snatch (50/35) 10 TTB 5 Strict pull ups

New Programming Monday, February 4th

Posted February 3rd, 2019 by Dan Broughton & filed under Blog, Workout of the Day.

**New Program** A new month is upon us which means we will be starting an entirely NEW program this month. This new program will also be brought to you by a new programmer, Coach Craig. Don’t you worry though, Coach… Read more »

Failure is the Key to Success- How to Find your Motivation

Posted January 26th, 2017 by Dan Broughton & filed under Kinetic Bootcamp, Recipes & Nutrition, Workout of the Day.

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 »

Let’s Stretch Those Hip Flexors

Posted December 7th, 2016 by pba_cw_21 & filed under Blog, Mobility.

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 »

Increasing Shoulder Range of Motion

Posted November 30th, 2016 by pba_cw_21 & filed under Blog, Mobility.

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 »

Increasing Hip & Ankle Flexibility

Posted November 23rd, 2016 by pba_cw_21 & filed under Blog, Mobility.

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 »

Holiday Survival guide

Posted November 18th, 2016 by Dan Broughton & filed under Recipes & Nutrition.

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 »

Removing Back & Shoulder Blade Kinks

Posted November 16th, 2016 by pba_cw_21 & filed under Blog, Mobility.

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

Posted November 9th, 2016 by pba_cw_21 & filed under Blog, Mobility.

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 »