Workout of the Day: Sunday, 9.22.13

Did you hear about August’s Member of the Month?  We think she’s fantastic!
Why I care about what you eat, a really important post from Meghan.
There’s a new edition of the BCCC and it’s starting THIS week – check out all the details (including a REALLY discounted 1-on-1 accountability series with Meg or Greg) here.


The Workout of the Day today is at 12pm.  There is also a squatting session at 1pm. There are also open spots at the 12-130pm Oly Basics class!

Below, Adrian checking out the lockout in Gianni’s overhead position.  The odder the implement, the harder this lockout gets – the axle bars will definitely feel different today!

Screen Shot 2013-09-21 at 8.05.49 AM


MOVEMENT PREP: Foam Roll and Lacrosse Ball as needed, 5 minutes. Cat Stretches, about 3 minutes. 30ft. of each: Spiderman Steps, Samson Stretch Lunges, Bear Crawl, Crab Walk, Duck Walk, Broad Jumps.

SKILL WORK #1: Axle Clean and Jerk

SKILL WORK #2: Tire Flip


In teams of 4 complete, AMRAP in 20 minutes of:

Row 500m

Axle Clean and Jerk

Tire Flip


*The rest of the team switches stations after the rower finishes the 500m piece.

*Your score is your collective number of reps.

*Teams that have a person on the tire at the same time as another team will alternate flips.

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