Friday 09.18.2015

5th day of the Free Week

*****If you are coming to class today, please go around back to C St instead of entering on B St, as there is a great deal of construction going on in front of the gym. You can go around back and then circle the building to get to the front parking lot.*****


We want everyone to know how to pick something up off the floor correctly.  There is no better way then to learn how to deadlift correctly.  Most people hurt themselves by picking something off the floor, or by simply bending over.  We want people to have a strong midline so they can be safe and injury free in the real world.  Come in today and learn how to properly pick something up!

Deadift 70%




KB swings (1.5/1)

Wall Balls (20/14) (10/9)

Box Jumps (step down)


8 rounds and it will be 20 seconds of work followed by 10 seconds of rest.  You will do one round of KB Swings after your 10 seconds of rest you move to wall balls and so forth.  You will continue in this fashion until you have done all 8 rounds.



Chris C. showing us how the knee and the foot need to line up during your squat.  This allows you to load correctly so you are not causing any harm to your knees.  Squatting will strengthen your knees, it should not hurt your knees if performed correctly!


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