Workout of the Day (WOD)

Friday 10/31/14 Happy Halloween!!!! Regular classes today

We have our regular classes tonight so come in to get your workout in before you go trick or treating.

FYI, when you go through your children's candy, it's not "one for you, one for me, one for you two for me....."

IMPORTANT REMINDER:  Sunday is the first week of the advanced training from 9-11am, for more information contact

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

–Starting Strength: Basic Barbell Training (3rd Ed.)

The squat is one of the best exercises for athletes and the general population that want to be fit. Everyone should be doing some form of squats because they work the whole body, and studies show squatting to increase lower body strength can produce the following benefits:
• Better functional mobility and faster walking speed
• Greater bone mineral density and less chance of breaking a bone
• Stronger core musculature to prevent lower back pain and injury
• Faster running speed at short and long distances
• Greater vertical jump height
• Better sports performance on the court or field

The squat is such a great exercise that next week I'll go into it more in depth over multiple days in the blog posts.  I’ll discuss multiple reasons you should squat often.

1 1/4 Front Squat
2-2-2-2-2(fast out of the bottom!)
*This is a good tool for developing strength in the bottom of your Olympic Lifts and utilizing that “bounce” off of your hamstrings. 

7 Minute AMRAP
5 Toes to Bar
10 Grasshoppers (left + right = 1)

rest 2 Minutes

7 Minute AMRAP
15 Wall Balls (20/14)
10 Straight Leg Deadlifts (135/95, do not rush this movement. Move strong and smooth)

I love stories like this below.  Everyone doesn't have to be a foster parent but I hope everyone does take some time to donate either clothes, time or money to those less fortunate. 

Jack Mook, a detective and boxing instructor in Pittsburgh, got curious when two of his students stopped showing up. He went searching for them, finding them at an abusive foster home, he took matters into his own hands.

Today's Workout

Tomorrow's Workout