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Thursday, 3.15.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM

Conditioning

Complete 4 Rounds for time:

5-10-5 yd Sprint – 1 Rep RT Front Squat – 7 Reps 5-10-5 yd Sprint – 1 Rep LT Rest 1 minute *For Front Squat, use 1.25 x bodyweight. Re-rack or break up sets if need be.

2016 03 17

Wednesday 3-16-16

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Warm-up: inchworm, bear crawl, crab walk, plank side shuffles A.  Hang snatch - 3.3.3.3.3 - between sets perform 3 YTWs, 1 set every 3:00 B.  Back squat - 5RM in 20min, then 3x5@80% of today's 5RM C.  4 rounds: 5-way lunge x2 each leg, 1:00 static back extension (add weight for an extra challenge!)

2016 03 16

Optimal Health Chiropractic Appointments Open

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[cs_content][cs_section bg_color="#ffffff" parallax="false" class="cs-ta-center" style="margin: 0px;padding: 45px 0px;border-style: solid;border-width: 0px 0px 1px;border-color: #e5e5e5;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px 7%;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man"]Optimal Health Chiropractic at CrossFit South Bend[/x_custom_headline][x_line style="border-top-width: 1px;"][cs_text]Optimal Health Chiropractic Care, will allow you, as a member of CFSB, to maintain a healthy and better functioning body. Chiropractic care can assist your body in performing at its best by relieving tight musculature through adjustments and soft tissue work. We will provide adjustments and soft tissue work that deems appropriate for each individual member. We are excited to join the Crossfit South Bend community![/cs_text][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_card animation="flip-from-top" center_vertically="true" front_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #2772a4; color: #ffffff; background-color: #3498db;" front_image="http://crossfitsouthbend.com/wp-content/uploads/2016/04/11313162_915472245183943_5121068634629307484_o.jpg" front_image_width="100px" front_title="Bri" front_text="I plan to see them again and having them at the gym is convenient...You can tell they were genuinely concerned about any issues and asked many questions to find out everything they could to help me best. " back_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #744288; color: #ffffff; background-color: #9b59b6;" back_title="Interested In Getting Scheduled?" back_text="Click the link below!" back_button_text="Schedule Now" back_button_link="https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=1216611" back_button_color="#ffffff" back_button_bg_color="#744288" padding="10% 10% 10% 10%"][/cs_column][/cs_row][/cs_section][cs_section bg_color="#fafafa" parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_card animation="flip-from-top" center_vertically="true" front_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #2772a4; color: #ffffff; background-color: #3498db;" front_image="http://crossfitsouthbend.com/wp-content/uploads/2016/04/Screen-Shot-2016-04-07-at-1.30.11-PM.png" front_image_width="100px" front_title="Ojeta" front_text="I have always had my tight back problem. I finally had lasting relief. I am definitely a fan!" back_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #744288; color: #ffffff; background-color: #9b59b6;" back_title="Interested In Getting Scheduled?" back_text="Click the link below!" back_button_text="Schedule Now" back_button_link="https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=1216611" back_button_color="#ffffff" back_button_bg_color="#744288" padding="10% 10% 10% 10%"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]When?[/x_custom_headline][cs_text]Optimal Health Chiropractic will be coming out to CFSB Saturday, April 16th from 9:00am until 1:00pm. They will be performing 20 minute consultations and adjustments.[/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Treatments and Price[/x_custom_headline][cs_text title="Copy of undefined"]Our first visit with you will include a free consultation with a regular priced adjustment; this first appointment is approximately 20 minutes. This consultation includes vitals (blood pressure, pulse, respiration) along with orthopedic examinations on your problem area (low back, mid back, neck, etc.). This will allow us to pinpoint the problem and better care for you. After the first visit, your appointments will range from an approximate time of 10 minutes with an adjustment to 15 minutes with adjustment and soft tissue. [/cs_text][x_custom_headline level="h4" looks_like="h5" accent="false" style="margin: 1.25em 0 0.35em;"]Price[/x_custom_headline][cs_icon_list title="Copy of undefined" class="mvn"][cs_icon_list_item title="Adjustments: $38 (~10 minutes)" type="angle-right" link_enabled="false" link_url="#" link_new_tab="false"]Adjustments: $38 (~10 minutes)[/cs_icon_list_item][cs_icon_list_item title="Adjustment + Soft Tissue: $50 (~15 minutes)" type="angle-right" link_enabled="false" link_url="#" link_new_tab="false"]Adjustment + Soft Tissue: $50 (~15 minutes)[/cs_icon_list_item][cs_icon_list_item title="Soft Tissue without Adjustment: $38 (~10 minutes)" type="angle-right" link_enabled="false" link_url="#" link_new_tab="false"]Soft Tissue without Adjustment: $38 (~10 minutes)[/cs_icon_list_item][cs_icon_list_item title="First visit consultation + adjustment: $38 (~20 minutes) **FREE Consultation for members of CrossFit South Bend**" type="angle-right" link_enabled="false" link_url="#" link_new_tab="false"]First visit consultation + adjustment: $38 (~20 minutes) **FREE Consultation for members of CrossFit South Bend**[/cs_icon_list_item][/cs_icon_list][x_gap size="50px"][x_custom_headline level="h3" looks_like="h3" accent="false" style="margin: 0 0 0.15em;"]Scheduling an appointment[/x_custom_headline][cs_text]Since this will be the first consultation with everyone and an adjustment - it will be $38 per person for the 20 minute slots. You can schedule those below.[/cs_text][x_creative_cta padding="25px 25px 25px 25px" text="Schedule your appointment below!" font_size="36px" icon="long-arrow-down" icon_size="48px" animation="slide-top" link="#" color="" bg_color="" bg_color_hover=""][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][cs_text] [/cs_text][cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_gap size="20px" class="cs-hide-xl cs-hide-lg cs-hide-md"][/cs_column][/cs_row][/cs_section][cs_section bg_color="#ffff00" parallax="false" class="cs-ta-center" style="margin: 0px;padding: 45px 0px;border-style: solid;border-width: 1px 0px;border-color: #ebeb00;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_text_type prefix="Who are" strings=" Dr. Lindsey and Dr. Derrick" suffix="" tag="h5" type_speed="50" start_delay="0" back_speed="50" back_delay="3000" loop="true" show_cursor="true" cursor="|" looks_like="h4" class="man"][/cs_column][/cs_row][/cs_section][cs_section bg_color="#ffffff" parallax="false" class="cs-ta-center" style="margin: 0px;padding: 45px 0px 0px;border-style: solid;border-width: 0px 0px 1px;border-color: #e5e5e5;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man"]Dr. Lindsey, DC[/x_custom_headline][x_line style="border-top-width: 1px;"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2016/03/Untitled.png" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][cs_text]Dr. Lindsey completed her undergraduate degree in South Bend, Indiana at Indiana University, graduating with honors. She found CrossFit and discovered the true potential of the human body. She coached at a local CrossFit gym. Throughout her undergraduate years, she started living a natural and organic way. Dr. Lindsey realized she wanted to help others live and heal naturally. This is when she decided chiropractic was best suited for her and her mission. After graduating with a major in psychology and a minor in sociology, she made the drive to Davenport, Iowa. She studied at the fountainhead of chiropractic, Palmer College of Chiropractic. She received an education with the foundational belief of a holistic approach to natural healing, affirming the importance of the mind, body, and soul balance. She graduated with honors from Palmer College of Chiropractic and is board certified by the National Board of Chiropractic Examiners in chiropractic and physiotherapy.[/cs_text][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 45px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="2/3" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man"]Dr. Derrick, DC[/x_custom_headline][x_line style="border-top-width: 1px;"][cs_text]Dr. Derrick received his undergraduate training in Ft. Lauderdale, Florida, graduating in three years with honors from Nova Southeastern University. During this time, he was given the opportunity to learn from doctors in Osteopathic Manipulative Medicine through a clinic exploration program, which was the only university offering such a program in the United States. He enjoyed what he was able to learn and wanted to provide patients a treatment that would empower them to live a healthier life. At the same time, he was changing his own life by eating differently, working out more, and getting closer to God. After earning his biology degree, he decided to make the trip to Davenport, Iowa to attend Palmer College of Chiropractic. He graduated with Cum Laude from Palmer College of Chiropractic and is board certified by the National Board of Chiropractic Examiners in chiropractic techniques and physiotherapy.[/cs_text][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/3" style="padding: 0px;"][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2016/03/derrick.png" alt="Placeholder" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content="" class="man"][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_card animation="flip-from-top" center_vertically="true" front_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #2772a4; color: #ffffff; background-color: #3498db;" front_image="http://crossfitsouthbend.com/wp-content/uploads/2016/04/Screen-Shot-2016-04-07-at-1.16.09-PM.png" front_image_width="100px" front_title="Kate B" front_text="I thought they were great! I liked how well they explained what they were doing and why they were doing it. I scheduled another appointment with them and would recommend them to others. I'd love to see them at the gym again!" back_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: #744288; color: #ffffff; background-color: #9b59b6;" back_title="Interested In Getting Scheduled?" back_text="Click the link below!" back_button_text="Schedule Now" back_button_link="https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=1216611" back_button_color="#ffffff" back_button_bg_color="#744288" padding="10% 10% 10% 10%"][/cs_column][/cs_row][/cs_section][/cs_content]

2016 03 16

Amy’s Treat Corner-St. Patrick’s Day

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Amy's Treat Corner-St. Patrick's Day In this special St. Patrick's Day edition of Amy's Treat Corner Amy shows you how to make gluten-free, dairy-free chocolate brownies with a delicious green frosting. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=Em7XlYjDbHA Here's the full recipe:
Sweet Potato/Avocado Brownies:
  1. 1/2 Avocado
  2. 4 ounces peeled sweet potato
  3. 1 cup almond meal
  4. 7 tbsp raw cacao powder
  5. 10 tbsp melted coconut oil
  6. 6 tbsp honey
  7. 4 eggs
  8. 1 ½ tsp pure vanilla extract
Take 4oz sweet pot and microwave till soft- let cool - then peel and mash with avocado
In large bowl beat the eggs and honey
Add the coconut oil and vanilla
Add in sweet pot and avocado
Add in almond meal, cacao powder
Stir in 1/2 choc chips if desired !
Line an 8x8 pan with parchment paper and bake at 350 for 20-25 mins! DO NOT OVERBAKE :)
Frosting:
2 sticks softened unsalted butter -WHIP WHIP FOR ABOUT 5-7 mins stirring after every minute
1 C organic powder sugar
1/2 C coconut milk

2016 03 16

April Fundamentals Begins Soon!

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about. [/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?" parent_id="" id="" class="" style=""]2015 - 2016 Fundamentals Start Dates:  Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
April Fundamentals: Tuesday April 5th
May Fundamentals: Tuesday May 3rd
June Fundamentals: Tuesday May 31st
July Fundamentals: Tuesday July 5th
August Fundamentals: Tuesday August 2nd
September Fundamentals: Tuesday August 30th
October Fundamentals: Tuesday September 27th (to avoid Thanksgiving)
November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving)
December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays)
Class Times:
Tuesday  7:00pm Thursday  7:00pm Saturday 9:00am THAT SCHEDULE DOESN'T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then!​ Which you can check out by clicking right here![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"]If you don't want to wait to start until our next scheduled Fundamentals, and you'd like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/accordion_item][accordion_item title="I'd like to sit down and chat with you a bit first, I have questions! "]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/accordion_item][accordion_item title="But I'll be missing a few classes"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/accordion_item][accordion_item title="Signing Up for a membership"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/accordion_item][accordion_item title="Questions about anything"]If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date! Click here to email us if you have any other questions. [/accordion_item][/accordion][/vc_column][/vc_row]

2016 03 15

16.3 Recap, Scoring, and Spirit Award Talk

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[vc_row inner_container="true" padding_top="0px" padding_bottom="0px" border="all" bg_video="" class="" style=""][vc_column fade_animation_offset="45px" width="1/1"][text_output]WRAP UP 16.3 is all finished First off, congratulations, we had around 25 or more people get bar muscle ups this year - which is awesome, and it gives everyone a bearing on what to work on next year ;) Also, we had multiple tied scores. This really reinforces how important it is for those time stamps and the transitional repetitions (when you finish your workout, rushing over the the other implement to hit at LEAST 1 rep within your last few minutes) Every second counts, and every rep counts, we had two ties within the top rankings, omar and george kim tied,Brandon and Andrew Ivans tied, also MANY more people within just 2-3 reps of each other. so if you are an athlete - remember how important that stuff is - if you are a judge - remember how important it is to catch those things accurately SCORING: Listen, put in your damn scores - I can't memorize 59 scores and timestamps - so if you DON'T put in your score, and I haven't just seen you do it, I'm going to assume you haven't done it. If you are in contention for a top spot and you forgot to put it in - post it to your facebook page so your team captain can get the scores to me. and if you forgot to put a prior score in - YOU CAN STILL PUT IN YOUR SCORES FROM WEEK TO WEEK - I make the scoring on Tuesday's based off of the Custom Open Leaderboard. SPIRIT AWARD REMINDER Lets also talk about a big thing here...the Spirit Award... The spirit award is chosen by random people in the audience that I have picked, it could be 3 people scoring, or 1 person scoring - these people are not affiliated with any teams whatsoever and they choose the spirit award based off of a few factors. They are directed to watch individuals for specific traits and ask me if need be who they are and what team they are on to accrue points for that team. Now everyone dressing the same DEFINITELY helps in the judges eyes, it sticks your team out and makes it so that the spirit judge watches them like a hawk and they don't have to drag me over to ask what team that is. Overall team support - individuals going out of their way to help their own team Overall support - individuals helping other teams and volunteering Presence - How many people are there from the team, and how active and enthusiastic those are from those teams this is a combination of genuine noise, pride, presence, and camaraderie. just being here doesn't cut it, show up and show out  - you don't have to take it to the lengths of Juicy J...but...it doesn't hurt. ANOTHER COMPETITOR HAS ENTERED THE RING Also, you may notice I've added another person to the scoring bracket - I added Dave Castro, as a secondary goal for everyone...lets all agree that we want to beat Dave Castro at the Open.   [/text_output][/vc_column][/vc_row][vc_row inner_container="true" padding_top="0px" padding_bottom="0px" border="all" bg_video="" class="" style=""][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Rx'd Keega Rambadt Amy Vandyck Cecilia Rambadt[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Mitch B Andrew Ivans[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Laura McWhirter Mariam Khayretdinova Christa Crawford[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Scaled Chet Nunan Timur Kupaev George Kim[/text_output][/vc_column][/vc_row][vc_row inner_container="true" padding_top="0px" padding_bottom="0px" border="all" bg_video="" class="" style=""][vc_column fade_animation_offset="45px" width="1/2"][text_output]Click here for spreadsheet of team standings 1st - Team Chet "MaCHETe" 2nd - Team Neri "CrossFit Cobra Kai" 3rd - Team Bri "The Bri's Knees" 4th - Team Betsy "Betsy's Babes"   [/text_output][text_output]SPIRIT AWARD: Neri's team won the spirit award this week, nice job on the +5 guys! [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEzMTYxNjglMjZudW1iZXJwZXJwYWdlJTNENjAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyNjM4cHglMjIlMjBoZWlnaHQlM0QlMjIxNDAwJTIyJTIwc2Nyb2xsaW5nJTNEJTIybm8lMjIlMjBzdHlsZSUzRCUyMm92ZXJmbG93JTNBJTIwaGlkZGVuJTNCJTIwYm9yZGVyJTNBJTIwbm9uZSUzQiUyMiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row]

2016 03 15

Monday, 3.14.16

By: 0

image

Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Squat 5×5 Press 3×5 @ 90% of 5 RM

Conditioning

Complete as many rounds as possible in 12 minutes:

Deficit Push Up – 10 Reps Rotational Ball Slams – 15 Reps Dip – 10 Reps Farmer’s Walk – 30 yds

2016 03 14

Next 4 Week Mobility Series

By: 0

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to purchase a mobility ticket now! The price is either $33 for all 4 sessions, or $20 for one if you see something you'd like to drop in on.   This next series of mobility classes will be a mixup of a few things
  1. Thursday March 17th - Designing your warm up and cool down, lets say you come in a little early for class and need some direction? We've got you covered to up your performance and to stay recovered for the next wod.
  2. Thursday March 24th - The setup for the Olympic lifts, this should help you PR on your lifts in short time. Understanding how to approach each lift, what to look for and what to feel for at the start of each lift, and how to troubleshoot mobility.
  3. Thursday March 31st - Mobility Concepts and Practices - Programming for yourself, and understanding some of the basic concepts of mobility - homework here of having to program for yourself!
  4. Thursday April 7th - Hips tuck under in the squat? Have the dreaded "butt wink" This series should help you understand how to get rid of it, and how to approach the back squat to crush it next time.
click here to purchase a mobility ticket now! This mobility ticket applies to this 4 week cycle of mobility classes. If you miss a day of the mobility class there are no make up sessions or refunds – this is a ticket for a 4 week series.[/text_output][/vc_column][/vc_row]

2016 03 14

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