Day 1 of the Games is in the Books! Warm Up:  5 Mins Farmers and Lumberjacks Mobility and Set Up: 10 Mins Warm up to working weight for Back Squat EMOM Roll Quads / Glutes Warm up Shoulders Roll Thoracic Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Annie has started shadowing the 6:20 p.m classes M,W,F. Make sure to ask questions and help her grow as a coach! Warm Up: 5 Mins 3 Rounds or 5 Mins 3 Unloaded Barbell Olympic DL 5 Hang Cleans 5 Front Squats Mobility: Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller Strength:

We’re going to try rope climbs in the regular class for the first time, hope you’re ready. Warm Up: 5 Mins DU Flight Simulator Gymnastics Technique / Strength: 5 Mins 5 Min EMOM of: 1-8 MU Or 3-8 Dips (Hardest Variation Possible) Olympic Technique and Repetition: Jerk – 13 Mins 4-5 Mins of Coach Led

August 2017 Athlete of the Month

Have you noticed all of the familiar faces coming back in? Welcome back! Please remember to register for classes Warm Up: 5 Min Limit 400 M Run 10 Wallballs 10 Hollow Kips Swings Mobility and Set Up: 10 Mins Warm Up Front Sq Weight Goblet or banded squat stretch Roll Glutes Strength: 10 Min 10 Min

                                     Happy Birthday Coach Shannon! Warm Up: 5 Mins Plate Warm Up Strength: 25 Mins *Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions Strict Press – 10 Mins 4 x 6-8 Snatch – 12 Mins 4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in