Thursday March 16, 2017


(Husband and wife duo, Sharon and David working together as a unit during the warm-up earlier this week.  Awesome to see families that support each other in their health and personal development!)

Level 1 & 2 WOD:

AMRAP in 13 minutes:


Kettlebell Swings (53,35)

Sumo Deadlift High Pulls (75,55)




same as class WOD except switch out the barbell SDHP for a KB SDHP instead


POST WOD GOAL WORK OR MOBILITY SESSION: (this session is about 30 minutes long)

15 neck circles each direction

2 minute ear to shoulder stretch on each side

15 snow angels on foam roller

2 minute chest stretch on each side

2 minute lat stretch with band each side


5 bridge-ups (go to your head or all the way up onto your hands)

10 cat-cows

2 minute pigeon stretch each side

2 minute batman hip openers for side split each side and then for middle split

2 minute doorway hamstring stretch each side


2 minutes Barbell roll calves (can do both sides at the same time)