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TODAY's WOD – MEMBERS & DROP-INs

TRAINING – November 28, 2020

TRAINING – November 28, 2020

SOFT TISSUE WORK AND MOBILITY

Foam Rolling

Lats, T-Spine

  • Lat Smashing x 1 min/side
  • T-Spine Extensions x 1 min
  • Segmental Cat/Cow x 1 min

Upper Body

  • Infinity Hovers x 5/side

Lower Body

  • Runner’s Lunge Sequence (Extended Version)

MOVEMENT

3 Rounds

  • Bear Walk x 30 sec
  • Squat-to-Stand x 5
  • Side-Lying Hip Abductions x 8/side

CONDITIONING

FLIP YOUR FATE!

AMRAP in 30 Minutes

Flip a Coin, and Perform Either of the Following (Heads or Tails), for a Total of 30 Minutes

  • Heads: 40 Pushups / Tails: 40 Floor Slides
  • Heads: 40 Forward Lunges / Tails: 40 Reverse Lunges
  • Heads: 40 Sprint-in-Place / Tails: 40 Mountain Climbers
  • Heads: 40 KB Swings / Tails: 40 MB Slams
  • Heads: 40 Up-Downs / Tails: 40 Tuck-Ups

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FEATURED MEMBERS & SUCCESS STORIES

Strength and Conditioning Tips

Member Spotlight – Katie Schlueter

Member Spotlight – Katie Schlueter

MEMBER SPOTLIGHT In the twenty-fourth installment of our "Member Spotlight," we're featuring a very talented athlete and physical therapist who has helped me out tremendously whenever I get bumps and bruises. She is so friendly and warm, just like you would want and...

NUTRITION

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#nohasslehash

I spent the past 2 years secretly envious of how much Drew loves his Beef and Brussies recipe. Why can’t I be content to eat the same thing every day? I decided that I would need to create my own recipe that encompasses the flavors that I would be happy to eat every...

LIFESTYLE

#WhyMeditate

#WhyMeditate

If you had told me 2 years ago that I would have a solid daily meditation practice and sign up for 7 day silent meditation retreat my jaw would have dropped. I would have thought, dang, I'm really going to become some sort of Zen master! Well, that hasn't quite...

TRAINING

Overtraining

Overtraining

We all know that strength and conditioning can cause soreness and fatigue but when is it too much? Some days we might show up lacking motivation or we don’t perform our best but when does that become a bigger concern?  No one single issue is concerning in and of...

RANDOM

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Owner & Head Coach

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