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Workout of the Day: Tuesday, 10.14.14

Coach Zoda’s 400lb Back Squat PR Our next strongman cycle, leading up to the Stache Showdown, will start on Monday October 20th and will run through the week of November 16th. Classes will be held on Monday and Thursday from 8 to 930, and there will be supplemental work on Sunday to be completed during […]

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Workout of the Day: Thursday, 9.18.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes 2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 lateral goblet squat (alternating) STRENGTH: A. Back Squat – %’s should be based off of 90% of your max […]

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Workout of the Day: Friday, 4.25.14

Friday: Movement Prep: 2 rds 30 ft SLDL w/ reach 10 glute bridges 10 lat pull down Activation: Kneeling jump 5×3 *scale = pause jump squat Strength: RDL peak of 5 (from the rack) -take no more than 5 sets to reach this peak Accessory: 4 Rounds: 10 Ring dips 60ft suitcase walking lunge (choose […]

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Workout of the Day: Sunday, 4.20.14

Sunday is all about the Benchmarks. Ring dips can be tough, but kipping is a good way to keep moving through your reps! SMR: Lax Ball pecs 10 passes/side – Lax ball Traps in glute bridge, 10 passes/side – Pec minor Release, 1 min/side Movement Prep: Track warmup Activation: Barbell Warmup, Review Ring Dip Benchmark: […]

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Workout of the Day: Wednesday, 11.6.13

STACHE SHOWDOWN SIGN-UP! Below, Kit sets up for a Deadlift. For the power clean, this is often where your hip position will be but ask a Coach to make sure your set-up is the best set-up for you! WORKOUT OF THE DAY: MOVEMENT PREP: The Record and Chris Warm-up. :) SKILL WORK: Power Clean and […]

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Workout of the Day: Sunday, 5.26.13

BENCHMARK, with Cassie and Record at 9am. HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm. CROGA, with Tim, at 10am. SQUATTING ONLY, with Cassie and Record, at 11am. STRONGMAN, with Tim, at 11am. INTRO to OLY, with Jim, 12pm and 1pm. Important things to remember: 1. The BCCC begins this week! Measurements happen through the beginning […]