Workout of the Day: Sunday, 7.6.14

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes of lax ball or foam rolling in any areas that feel tight or sticky +  10 cat & camel, 30 ft Single Leg DL w/OH reach, 30 ft inchworm, 30ft high knees, 30 ft butt kicks STRENGTH:  A1. Single Leg Deadlift x 6-8 reps/leg x 3 sets, Rest […]


Workout of the Day: Sunday, 6.15.14

“Any man can be a father, but it takes someone special to be a dad.” —Anne Geddes Happy Father’s Day to all of the fantastic fathers out there! ROWING: MOVEMENT PREP:5 minutes of mobility focusing on hip flexors and lats + 60 sec row sprint @ 80% Rest 30 sec45 sec row sprint @ 85%Rest 30 […]

Workout of the Day: Wednesday, 9.4.13

Below, yesterday’s presses. WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Wall Quad Stretch, 1 minute per side. Lat Stretch, 1 minute per side. ACTIVATION: One-Armed Hang (use a band if this is hard!) 30 seconds per side. Single Leg Deadlift Hold, 30 seconds per side. Rest as needed during this […]


Thursday, 11/29/12

ROWING, with Ave, 7a. RUNNING, with Ave, 530p. ALL THE CLASSES YOU SEE CANCELLED ON MINDBODY (OLYMPIC LIFTING and CROGA) are cancelled due to the fact that Sammy has surgery scheduled for a procedure that we hope will help her legs (for those of you who don’t know she’s been dealing with some very weird […]