“…the lower back is the cornerstone of strength. Your goal is to handle 50 percent of what you’re back squatting for 10 reps in the good morning.” – Bill Starr 1a Good Mornings x 10 1b Strict Toes 2 Bar x 10 (scale Knees 2 E’s, Tucks, Candle sticks) Then: 3 rounds for time: 30 Alt KB Snatches 53/35 20 Pistols 10 Strict Chin-ups (no kipping and palms in)Read more

9 am Yoga 10 am  Olympic Lifting Class 11am Endurance WOD Tabata Sprints 8 Rounds, 20 seconds max effort sprint, 10 seconds rest Then….. 3 Rounds 800m Run 20 Pullups 30 Hand Release Push UPs 40 Sit Ups   Not so funny meow, is it?Read more

 5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!Read more

15 Min of Snatch (full) Practice Then… 18 Min Partner Relay 2 Rope Climbs 5 Snatches, 135/95 9 Box Jumps, 30/24 * While one partner is completing a round, the other partner is resting. Complete as many rounds as possible in 18 minutes.   Having trouble with rope climbs? Check out this video!Read more

10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the ground 300 Pullups 400 Pushups 500 Sit Ups 600 Double Unders Run 1 Mile (yes, with the pet rock) Movements must be done in order  Read more