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Workout of the Day: Sunday, 5.10.14

This is the second offered day of the BROTAL! Come out and watch OR come out Total by signing up under “Seminars” in Mindbody. Heats are running at 9am, 10am, and 11am! To see what you missed on Friday, check out this awesome Bodyweight x 15 reps Overhead Squat by Wan So! Pictured below, Record’s […]

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Workout of the Day: Monday, 5.5.14

Cinco de Mayo  is the start of our Deload week for the Brotal. Sign up HERE for a Friday or Sunday slot. Monday SMR: Lax Ball Glutes, 10 passes/side,  Lax Ball Quad , 1 min/sideMovement Prep: 10 Spiderman Steps w/ Twist, 10 Reverse Lunge to Step Up, 30ft SLDL w/ Forward Reach, 30sec RKC Plank Activation: Peak Box […]

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Workout of the Day: Friday, 5.2.14

The  Brotal is next Friday. It will consist of a 15 rep Overhead Squat, 1 RM Clean, and  1 RM Bench Press. Sign up HERE Basically be ready to bust out of your shirt like our sensei Chuck Norris. Friday SMR: Lax Ball Glutes, 10 passes/side, Lax Ball Hamstrings on Box, 1 min/side Movement Prep: 2 rounds […]

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Workout of the Day: Wednesday, 4.23.14

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Arnold Schwarzenegger   Kelly Starrett discussing shoulder positioning in the bench press: Wednesday: Movement Prep: Lax ball pecs (1 min/side) band pull apart series (10 reps in each position) 60ft crab […]

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Workout of the Day: Monday, 4.14.14

Week Two into our CrossFit Total 2 aka “The BRO-total”  Cycle.  This week we plan on shifting the volume of our work.  Make sure you take extra care of yourself. We like to use the analogy that our body is a bank. Look at exercise as withdraws, and mobility/rest as deposits. You can’t withdraw from […]

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Workout of the Day: Day of the Week, 4.10.14

  Movement Prep: Foam roll as needed (5 min) Skill:  Barbell Warm Up Strength: Clean Complex 12 min EOMOM @ 65% Pause at knee Deadlift, Power Clean, Hang Clean Scale for beginners – Hang Power Clean x3 *Hands stay on the bar through entire complex Conditioning: 15 min AMRAP -250m Row -16 Alternating Toes to […]