Monday 160822

Miriam P

Miriam P

“In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.” – Chris Spealler

Nutrition Challenge will start on September 6th, if you are interested, sign up on the community board. More information regarding the challenge will be coming out soon!

Congrats to Coach Blair and Jesse on their Wedding Nuptials this last Saturday in Washington!

Jesse & Blair

Jesse & Blair

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
5 x 5 Back Squat
Add weight smartly each set get heavy, if fail reset

5 Back Squats 185/135 155/118 135/93 (From the floor * Scale as needed)
20 Pushups

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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