Friday, April 15, 2016


We are CLOSED this afternoon to set up for Sweat FeST! Morning classes only!

1) 10 x 2 Box Squat @ 55% of 1 RM + 25% band tension (blue/red)
2) 8 x 1 Conventional banded deadlift @ 50% + 30% band tension

2 Rounds:
1a) 20 semi stiff leg deadlift (135/95)
1b) 20 semi stiff leg sumo deadlift (135/95)
1c) 20 Dimel deadlifts (135/95)

6:00 Amrap
20 Double Unders
8 Burpees

Tip of the day
Why do we do so much hamstring work?  Besides the fact that your glutes and hamstrings are in charge of hip extension, the hamstring plays an important role in protecting your knees.  Have you ever seen an athlete run down the field, or court, and with no contact at all, blow their ACL?  The majority of non contact ACL injuries are a result of weak hamstrings.  Happy deadlifting.