Functional Fitness at The SHOP in Corvallis, Oregon

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TODAY’s WOD – MEMBERS & DROP-INs

WOD January 16, 2020

WOD January 16, 2020

MOVEMENT

OVERHEAD (short) – Choose 4

  • Supine Alternating Shoulder Flexion x 8/side
  • Bench T-Spine Mobilization x 8
  • Side-Lying Windmills x 8'side
  • Deadbugs x 8/side
  • Back-to-Wall Shoulder Flexion x 8
  • Wall Slides w/ Upward Rotation and Lift-Off x 8

SKILL

Hang Power Snatch

2 Rounds (PVC, then barbell)

  • Snatch Press and Dip x 5
  • Snatch Balance x 5
  • Dip Snatch x 5
  • Hang Position x 5
  • Hang Power Snatch x 5

CONDITIONING

AQAP

  • 10 Snatches
  • 20 Up-Downs
  • 30 Tuck-Ups
  • 40 DU
  • 50 Air Squats
  • 40 DU
  • 30 Tuck-Ups
  • 20 Up-Downs
  • 10 Snatches

Every 2 minutes – Run 100m

*20 min timecap

Just $1
FOR
7 DAYS

Get stronger, be fitter. Strength promotes confidence.

Custom coached workouts deliver results you deserve without hours of gym time.

Strength and conditioning workouts keep you fit even between workouts. Your body learns to make make more gains from each workout.

Achieve your ideal weight as a by-product of gaining agility, strength and endurance!

FEATURED MEMBERS & SUCCESS STORIES

Strength and Conditioning Tips

Member Spotlight – Steph Swenson

Member Spotlight – Steph Swenson

MEMBER SPOTLIGHT In the twenty-second installment of our "Member Spotlight", we're featuring one of the most consistent members we have ever had. And you know how much we preach consistency over everything else... well she's got that nailed! She's also a Super Teacher...

NUTRITION

Is Red Meat Safe?

Is Red Meat Safe?

Recently, a study was published that recommended that it is not necessary to reduce your intake of unprocessed red meat. The media is running wild with it because it flies in the face of previous recommendations to cut back on red meat. The new study shows that...

LIFESTYLE

#EmotionalEating

#EmotionalEating

Recently I wrote about cutting back on alcohol and how we must look at the emotional need that is driving the behavior. Uncovering what is driving emotional eating patterns isn't any different. The urge to reach for alcohol or a bowl of ice cream when we feel various...

TRAINING

The SHOP Recovery Protocol

The SHOP Recovery Protocol

I’ve been referring to Joel Jamieson a lot lately. And for good reason… he’s arguably the smartest guy on the planet when it comes to conditioning protocols for both performance and recovery. And just recently he covered the importance of a proper cooldown on...

RANDOM

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MEET
OUR
COACHES.

Varied backgrounds and specializations help us to get you the results you will earn!

Drew Skaggs

Owner & Head Coach

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