Hips or Ankles? + Open House Date Change

Hey all you squat fiends, take a gander at this quick little video done by the mobility wizard known as Kelly Starrett. If you have trouble trying to figure out if it's your hips that are tight or your ankles, this is a simple test to do that takes all of 3.7 seconds. Once you are able to pinpoint what is hindering you from achieving that perfect squat, you can target that area with some serious mobility work.

Our Open House Event for the ages will now be held on July 20th from 9am-3pm. We are still having all of our planned vendors including the Blood Bus, a Hawaiian Food Truck, bounce house, an international clothing company loved by millions, craft beers and wines that are gluten free, competitions and more!!  It's going to be an amazing day and we just ask that you kidnap 2-7 of your friends and bring them!!

ALSO!! This Saturday our class will be at 8am! Meet at the gym then we will move to a top secret location for an outdoor workout! No 9AM class and no Yoga this Saturday!!

Like the wind...

6/20/13

Warm up: #5

Skill: Sprint Work
4x10m
2x30m
1x50m

Strength: Strict Press
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%

Workout:
100 Jump Ropes
20 (10 L/10 R) 1L High Jumps
ME Clapping Push Ups

Rest 30 seconds

100 Jump Ropes
20 Speed Skaters
ME Clapping Push Ups

Rest 30 Seconds

100 Jump Ropes
20 Tuck Jumps
ME Clapping Push Ups

Rest 30 Seconds

100 Jump Ropes
20 Jumping Lunges
ME Clapping Push Ups

Rest 30 Seconds

100 Jump Ropes
20 Duck Walk Hops Forwards and Backwards
ME Clapping Push Ups


Barbell Club

Warm up: #5

Skill: Sprint Work
4x10m
2x30m
1x50m

Strength: 8 Min EMOM
1 Clean pull + 1 Clean + 1 Split Jerk @ 70%

Then

Front Squats:
2x5 @ 55%
2X3 @ 65%
1x3 @ 75%