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 »
Partner Calf Stretches
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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
Supplements
This blog is brought to you by: Stephanie Young and No Bull Nutrition One of the first questions I always seem to get from new clients is “what supplements should I be taking?” My answer is always the same:… Read more »
Glute Stretching
Today's WOD
Friday, January 4th
Chin Ups – EMOM 10
50% max effort chin ups
Attempt to hold that number as long as possible
10RFT of Cindy ( 14 min cap)
5 Pull Ups | Assisted PU | Ring Rows
10 Push Ups | Knee PU
15 Air Squats
Workout – we’re cutting our rounds of cindy in half so lets try and push our pace faster than we would when we normally approach the 20 round workout. A great pace is to treat this as an EMOM.
Posted in Workout of the Day
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