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Warm-up and Mobility: 12 Minutes 1k Row or .6miles on the Airdyne or 800m Run – then – 6 Rounds of: 20 Box Jumps (24/20”) 10 WBS (20/14#) Beginners: 1/2 the row, bike, or run, [...]

Another Congrats goes out today – this one to Eric the Red and his wife, Pam, for the birth of their daughter on Tuesday! Awww! Warm up: Coaches choice Mobility: Close grip hang with palm [...]

Congrats to Amanda Walker who is graduating today from Kennesaw University with her Masters in Early Childhood Education!! Warm up: Coaches choice Mobility: Super squat hip sequence – [...]

Congrats to Coach Macy & Reid on their Wedding this weekend. It was beautiful! Warm up: Coaches choice Mobility: 10 min (5 minutes on each side) Shoulder mobility – a good one from last [...]

Today’s partner WOD consisted of 3 8-min couplets with 3 minutes of rest between. One partner completes a task for pace, while the other partner completes a task for max reps, then they [...]

If you haven’t done your 500m row for time yet this week, please do it today! Warm-up: Coaches choice Mobility: 10 minutes to work on global extension – [...]

Skill/Warmup: The Kip – starting with hollow rock on the bar – let’s play a game of kip and stop Mobility: Deadlift and pulling prep – MWOD students (aka Mobility geeks) watch this: [...]

Warm up: Coaches choice with hollow body holds Mobility: 10 min (5 minutes on each side) to work shoulder mobility – mobility geeks watch this: http://www.youtube.com/watch?v=eveYJP1indI [...]

Skill test/warm-up: How many squats can you do in 2 minutes? Count em, cause this is scored Mobility: Avoiding shoulder impingement in the bench press. Mobility geeks watch this (and hopefully [...]

AT SOME TIME THIS WEEK (Friday or before) – Please grab a buddy (so you can verify each others’ time) and do a 500m row for time. We will have a clipboard to collect everyone’s time. [...]