WARM UP 3x: 200m Row or Run 10 Air Squats 10 Pushups 5 Inch Worms STRENGTH Dynamic Bench Press 7×3 @ 50% of 1RM (2 Sets Inside Grip, 3 Sets Middle Grip, 2 Sets Outside

There are only 3 spots left for Coach Ed’s Noon session of the Barbell Sport Prep class! Spots are going quick so be sure to shoot an email to Coach Nick Vera if you are

We’ve had a huge response from members wanting to join the Barbell Sport Prep class.  As a coaching staff, we couldn’t be more excited about our members wanting to develop their skills and improve their

WARM UP 400m Run Coach’s Hip Warmup ENDURANCE 1000m Row Time Trial WOD Sled Push 3x Curb to Curb

WARM UP Shuttle Run 2x: Fence Drills 15 Good Mornings 10 Air Squats 5 Inch Worms Shuttle Run SKILL Intro to Box Squats WOD Tabata Air Squats 2:00 Rest Tabata Push-ups 2:00 Rest Tabata Deadlifts

We have been talking about starting an olympic lifting/advanced movements program and we have finally set a date and schedule!  The program will be named “Barbell Sport Prep”.  The focus will be primarily the olympic