Strength/Skill Back Squat Form & Technique Drills Back Squat 4×4 @ 65% (or medium light) We finally get to back squat again from the rack. W.O.D. “Flowers” Back Squat 135/95 (Scale weight as needed)

No 10 am class today. We will be painting the exterior of the building. Stop on by to help or say hi!

Strength/Skill Front Squats 2×6 @ 65% W.O.D. Complete 5 Rounds For Time 10 Front Squats 95/65 (from the floor) 10 Chest 2 Bar Pull Ups (Sc, Reg Pull Ups) 10 Front Rack Standing Lunges 95/65 (each leg = 1 rep) 200 Run

Strength/Skill Forced Mobility Kettlebell Swings Form and Technique Session W.O.D. EMOM 16 minutes 8 Kettlebell Swings 70/55 8 Kettlebell Goblet Squats Complete both movements within the minute and rest the remainder of the minute and repeat.

Hi all, We are still planning to paint the outside of the building on Saturday, November 7. The weather looks like it is going to cooperate. Some details: We will be there at 9 to start the prep work (taping off door/window frames, hanging plastic to prepare to spray the […]