SWOD Back Squat 10-8-6-4 tempo: 4 count down, 0 rest at bottom, 1 count to get up. *Add weight each set as long as form is perfect WOD – For Time 15 Wall Walks 25 Hand Release push ups 50 KB Swings 25 HR push ups 15 wall walks Midline1 min R side plank hold […]

Rest Day! After Yesterday’s WOD you have definitely earned it. Don’t forget to MOBILIZE! Mobility @ noon & 5:30pm Gym Notes 1- Starting this week there will no longer be a 9:30am class. 2- Apparel: please get your orders in by Friday.  We would like to place the order this week.  If we do not […]

Where were you on September 11, 2001? It’s interesting that when this question gets asked almost everyone I know, knows exactly where they were at and what they were doing when they found out about the attacks that occurred on September 11, 2001. There is not much I can say about September 11 except that […]

Instant gratification is a byproduct of unfulfilled highest values. When we are feeling unfulfilled we use quick fixes to create a sense of fulfillment, but as the name implies the effects are not long lasting. People use sugar binges, shopping sprees, excess social media, alcohol, escape into TV land, overtraining, etc. to create a sense […]

Let’s Talk about The Poop One of the most important aspect of health is GI elimination; for athletes, lots of calories go IN, and as a result of digestion, training, and metabolism, lots of stuff must come OUT.  How it comes out can be highly diagnostic of what’s going on (or not going on!) inside […]