Remember – ‘Uncle Charles’ Shipman’s weightlifting seminar is this Saturday.  The seminar goes from 9a to 4p.  If you are not signed up, but want to get better at the Olympic Lifts, talk to Alison this week and get with the lifting. You can even sign up on our AWESOME App! This week – Deadlift on Monday, Shoulder Press on Wednesday and Back Squat on Friday. For the CFO Squat Club, spend 6 minutes in a Squat Test. Workout of the Day Strength Clean Grip Deficit Deadlift 3 sets 0f 5, 55% 3 sets of 3, 65% 3 sets of 2, 70% Conditioning 21-15-9 Chest to Bar Pullups Burpees to Touch Row for CaloriesRead more

  Workout of the Day Strength Front Squat 10 repetitions @55% 10 repetitions @60% 7 repetitions @65% 7 repetitions @70% 3 repetitions @75% 3 repetitions @80% Conditioning 7 RFT 11 Hang Power Cleans 95/65* 21 Situps *You must lower the bar below the knee for EVERY Hang Power Clean  Read more

Thursday’s Squat work is very simple – spend 3 minutes on each leg in the couch stretch position.  I recommend 1 minute on each leg, and then switch 2 more times. You can do this at the gym.  Or you can do it on a chair, or even, like it says, on a couch. There is no recommended weight in the workout.  Find a KB that you can move well and try to be comfortable receiving the KB in the overhead position. Workout of the Day Strength/Skill Bench Press 10 at 55%, 10 at 60%, 7 at 65%, 7 at 70%, 3 at 75%, 3 at 80% Conditioning 10 1 arm KB Snatch, switch, 1 1 arm KB Snatch 10 Pushups 9 1 arm KB Snatch, switch, 2 1 arm KB Snatch 10 Pushups 8 1 arm KB Snatch, switch, 3 1 arm KB Snatch 10 Pushups 7 1 arm KB Snatch, switch, 4 1 arm...Read more

Today’s workout is brought to you by the great minds of Brian and Denny. Inspired by the All Access Programming of Alison. #collaboration Enjoy! Workout of the Day “Nickel & Dime Part II” 3 Rounds for Time Row 10 Calories 5 Burpees 10 Dumbbell Front Rack Thruster 50/35 5 Burpees 10 Front Rack Dumbbell Front Squats 50/35 5 Burpees 10 Front Rack Walking Lunge Steps 50/35 5 Burpees 10 Single Arm Dumbbell Thruster 50/35 Not as Strong Arm 5 Burpees 10 Single Arm Dumbbell Thruster 50/35 Strong Arm 5 Burpees 25 Minute CapRead more

So – more on our Squat Club.  We did some heavy squats on Monday.  Tuesday’s suggested work is very simple: accumulate 5 minutes in a squat.  You can do this watching TV, at the gym or at the office.  If you can sit for 5 whole minutes, great!  If this is uncomfortable, use your phone timer and start and stop when your break your squat.  If possible, try this bear foot to see what your feet do while squatting.  Just try to relax in this position – it’s great to stretch your hips, knees and ankles. For today’s strength, focus on that pause.  Do not sacrifice position for weight on the bar.  If you need to lower from the suggested weight, do it. Workout of the Day Pause Deadlift Pause for 2 seconds just below the knee 10 at 55%, 10 at 60%, 7 at 65%, 7 at 70%, 3 at 75%, 3...Read more