FRIDAY 170707


Skip Rope 2 minutes

Crossover Symmetry

Pigeon Stretch each side


200m Jog

10 Inch Worm Spidermans

10 Squats

Samson Lunges Down

High Knees Back

Review Squat and Rows


Strength and Skill:

Four sets of:

Back Squat x 6-8 reps @ 3 sec descend

Rest 2 minutes

Pendlay Rows x 5-7 reps @ 2 sec decend

Take 16 minutes to complete.



Three sets for times of:

Run 400 Meters
Rest 2 minutes


“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

*While we are recording weight, we are focused on quality movement under load.



Mash Quads and IT Bands

Couch Stretch

Roll hamstrings and glutes


Box Brief:


Congrats to our June Commitment Club! Summer is a hard time to stay consistent…awesome work to these folks who attended (and checked in to) 18 or more classes!

Adrian McNulty
Becca Lopez
Chrissy Williams
Eric Fleming
Erica Larsen White
Holly Elizabeth Hooks
Katalina R de O
Kate Sweeney Sanders
Kirk Wascom
Laura Little-Howard
Mark Howard
Mindy Staples Bassham
Richard ONeil
Stephen Hopkins
Wesley Champion



Read more

Leave a Reply


WordPress Image Lightbox Plugin