Wednesday, 8/3/11

Today’s NOON Olympic Lifting Class will cover the the Jerk and the Back Squat. Make it if you can! These classes are an excellent opportunity! Also, if you’re still interested in running the Philadelphia Rock and Roll Half Marathon on September 18th the Running Team would LOVE to have you join them! Get in touch […]

Friday, 6/17/11

SELF MYOFASCIAL RELEASE: Til 10 past the hour, anything that’s sore or stiff.  Pick your medium! MOBILITY: 90/90 off the Box, 1 minute per side. DYNAMIC WARM-UP: 3 Rounds of 20 seconds with each movement: Cat Camel, Arm Swings, Leg Swings, Hip Swings, Jumping Squats, Pull-ups METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65) Pull-ups Athletes may […]

Tuesday, 1/25/11

Posture & Stability: 90s of Handstands (wall or freestanding) Strength: Push Press, light peak set of 3 Metcon: 10-9-8-7-6-5-4-3-2-1 Ab-Wheel Rollouts Planked Scap Push-ups (1 second hold) Push-ups Free your sticky bits.  Enhance sexiness. – KStar If you are the proud bearer of what I would like to dub “pistol butt” you know you’ll have […]

Monday, 1/24/11

There’s a 6a, 7a, 12p, and 6p tomorrow, everyone.  See you there! Below, thoughts.  We love it when you all learn and we learn from you.  We’ll be talking about some practical things to put in place to make Paleo/Grogleo/IF easier for everyone.  If you have thoughts and ideas about how to do this, please […]