11/14/2016 Don’t Forget to Join Us For Yoga Today!


Don’t miss out on today’s Yoga Session with Staci!  This will be a powerful, butt-kicking Vinyasa Flow.   Plan for a little cardio, with some rockin’ music, get upside down with inversions, and open up your post WOD hips, shoulders and hearts.  Childcare will be available for $3.  

You can also find Staci at the Yoga Loft on Sundays 5-6:15pm and Tuesdays 8-9:15am, and Power Fitness Fridays 9:30-10:45am. She is also available for personal sessions!


Bench press

15 min time cap to find your 1 RM

then perform…

5 x 3 @ 85%


10 min AMRAP


9 hang power snatch (95/65#)

6 double DB hang cluster (45/35#)

Today we will kick off the week with a couple of a few different varieties of presses, in order to build strength through the shoulders.  Bench and HSPU.  You will be seeing a few other types of presses as the week progresses.  The other skill we are specifically looking at is the athletes ability to aggressively pull themselves under a load.  Think about speed, violent hip extension and explosiveness as you perform your snatches and clusters from the hang positions today.  Without the initial pull from the ground, you may be better able to focus on quickly hitting that triple extension in these movements!

“Surround yourself with people who take their work, but not themselves, seriously.” -Unknown


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