Friday's WOD

For time:

20 Thrusters (45# bar / 30# bar)
20 SDHP (45# bar / 30# bar)
20 Push presses (45# bar / 30# bar)
20 Overhead squats (45# bar / 30# bar)
20 Front squats (45# bar / 30# bar)

Every minute on the minute do 5 burpees!

This one is super fast so never stop moving!

Games Competitors:

Open WOD 11.6 for record!!

We are SUPER fortunate to be hosting Kelly Starrett and his Movement & Mobility Trainer Course July 16th!! You should be doing his Mobility WOD every day to get more bendy and be a better athlete!!

Read more about the seminar below:

This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?

Improve Your Fran Time

Squat More

Improve Your Overhead Capacity

Remain Injury Proof

Increase Your Area Under the Work Capacity Curve

How to Understand and End Your Athletic Pain

Seminar Goals:

Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters

Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs

Understand movement compromise strategies for specific movement outcomes

Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training

Develop effective abdominal/spine stabilization strategies

Understand and apply neuro-muscular stretching methods

Understand methods to improve overhead positioning and efficacy

Develop methods to address common myo-fascial pain/dysfunction

Understand how to treat soft tissue injuries

Develop better movement preparation strategies