“Sometimes it takes more than a minute on each side in Pigeon and some leg swings during class to improve significant, decades-old immobility. Helping students recognize the magnitude of these mobility projects is nearly as important as helping them with the details of how to improve their situation, in my opinion, because it illustrates the need for engagement outside of class. As soon as students take charge of these issues with the other 23 hours a day, we all win.”
3 Things to Handle Outside of Class

A. 3 sets of:
KB turkish getup x 2-3 reps each arm
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg
Rest 45 seconds
Dumbbell/KB Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. Five sets against a 60 second running clock of:
Heavy Russian Kettlebell Swings x 10 reps (AHAP)
Burpees x Max reps
Rest 60 seconds between rounds. Score is max number of burpees completed during the workout.

Monday- Labor Day

Partner WODClasses at 6am, Noon, 545pm ONLY. (team WODs)

‘Team Daniel’
*2 person teams
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups


Don’t forget TOMORROW is our FREE community Bring A Friend WOD! 10:30a Kids and 11a for Adults!

A. not for time, rest as needed between sets/reps
Three sets of:
Front-Racked KB Alternating Lunges x 8-10 reps each leg
Turkish Get-Ups x 2-3 reps each arm
Side Planks x 30-45 seconds each side

B. working in a group of 3-4 total people, 2 people alternate back and fourth with sled pushes, while other 2 people do farmers carry, once both partners have completed total distance, switch spots and continue:

Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.


12 min clock:
4 min max reps of power clean and push jerk (95,135#) *scale to ~50% of 1 rm.
4 min of double-unders
4 min of burpees


“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.”
5 Secrets of People With Incredible Inner Strength

Row Row Row

Row 5000m. for time.