Workout of the Day (WOD)

Thursday 7/3/14

We have a modified schedule for Friday, July 4th.  Two classes at 9am and 10am, come dressed in your brightest Red White and Blue then get your WOD on!!!!!!


Congratulations to Coach Valery and Matt on the birth of their daughter!!!!

Daughter, Emelyn, was born at 10:38 PM on Friday, June 27, 2014, weighing in at 7 lbs. 8 oz, and 20" long.

Mom and Dad are tired but doing well.

800/600/400/200 Run/Row 1:1

2x2x2x2x2 OH Squat

400m Run
30 KB swings (55/35)
20 Hollow Rocks
15 Box jump Overs (30/24)
400m Run
15 Box Jump Overs
20 Hollow Rocks
30 KB Swings
400m Run

Strength 2:
5 sets of 2-3 reps at 70-115% 1RM Clean High Pull

When people think of the weightlifting movements, they typically think of cleans, jerks, or snatches. While all three lifts (better known as the Olympic lifts).  Each are great exercises, but there are a number of variations that also can be used to help develop muscle size, strength, and power.

One such variation is the clean high pull. The movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. The majority of the power developed in either the clean or the snatch occurs during the second pull phase (the movement from just above the knee until the bar reaches approximately sternum height).

Today's Workout

Tomorrow's Workout