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What a great event!

We had an amazing client appreciation event last Saturday. It was so much fun spending the afternoon with the family. Thank you for everyone who came by.

A special thanks to all the sponsors, Julia for hosting, Logan for making the video and being our techy guy and Kelly and Lisa for being our greeting team. You all rock! So much gratitude!

More photos on our Facebook page

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on pistol and weighted pistol progressions. Aim for 4 sets of 5 each leg.

Strength: 7×2 back or box squat – 2 of 15, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats

Super Set: 7×4 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: “Doggonnit”

AMReps in 6 min (20′ carry = 1 ‘rep’)
40′ dumbbell farmer carry
1 dumbbell thruster (same)
40′ dumbbell farmer carry
2 dumbbell thrusters
40′ dumbbell farmer carry
3 dumbbell thrusters

Etc. (keep adding a thruster rep each round, but only do one farmer carry).

Performance: 30/45
Athletic: 15/30
Health: 10/15

Scaling Guide: 52 – 88 ‘Reps’ (finishing between round 8 and round 11).

Scale Up: 35/55lb  dbs.

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 15 Russian kb swings, 15 box jumps, 3 rounds.

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