Workout of the Day (WOD)

Friday 12/29/17

Don't forget this Sunday starting at 8am until?????? The coaches and volunteers will be in the gym doing their burpees for the Treehouse for kids organization that benefits children in Foster Care.  You can find out more about their mission at the links below.

Feel free to stop in anytime on Sunday to wish everyone well and see the craziness, we should be going until noon or 1pm.

Keep giving all year round too, the money really goes to an amazing cause.

FullSizeRender (39).jpg

The Snatch

The Snatch is a very fast lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance - from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.

The snatch employs the "hook" grip.  Please please please work this in sooner rather than later.  This grip holds your thumb underneath your fingers instead of on top. It can be a little uncomfortable at first, but is essential for snatching heavy weights.


We focus on some form of mobility and stretching every day, but it will be a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you’ll remain safe through the catch). Make sure you can properly hang power snatch, overhead squat, and snatch balance before putting the snatch grip ground to overhead in effect through a full squat.  Remember, this is a high skill move with lots of balance and coordination required.  Warm-up is needed, which includes drills and segments of a full snatch.  PVC and light loads will help alert the joints, namely the hip and shoulder sockets.  Coaches will modify and scale you if you’re not comfortable and ready for full squat snatches with weight in a workout.

Bar Path

This is the most common flaw, and starts in the set-up.  If the bar is not moving up the body correctly from the ground (ie: moving away from the body at the start) then the whole lift is compromised. Lose snatches forward a lot?  You’re probably not pulling the knees back enough or you’re allowing the bar to float forward around the knees early on.  I know that’s my personal issue when snatching, for sure.  A very common result from a very common error.  Correct this while keeping your chest and shoulders up and over the bar and your success rate increases immediately.


15-20 Minutes working on Power or Squat Snatch

Modified 13.3
12 Minute AMRAP
150 Wall Balls (20/14, 10ft/9ft)
90 Double Unders
30 C2B Pull-Ups (FB Bar Muscle-Ups)

Today's Workout

Tomorrow's Workout