We wanted to take the time to highlight all of the athletes who attended Coach Matt and Candace's first gymnastics clinic this past weekend. Spending two hours on a Sunday to work on your pull ups shows some serious dedication. Pull ups are a goal for many athletes - whether it is getting your first one or being able to string together beautiful butterfly pull ups - they are something nearly every athlete "wants" to be better at. These athletes put in the time to make these goals happen. Those who attended the seminar learned that there's more to upper...

Our upcoming 6 Weeks to Summer Nutrition Challenge begins next week! If you are interested, sign up HERE! For more info, click HERE!

Strength WOD

8 1 Arm DB Rows (8 each side)
10 Russian KB Swings
3 Rounds


20 DB Box Step ups
20 Burpee Box Jump Overs
75 Double Unders
2 Rnds
Coaching tip: When stepping up on the box with DBs/KBs in your hands be sure to keep a GOOD back position.  That means core is engaged and no slouching over or rounded back! There is no weight or height for the DBs or the box today.  Choose something challenging depending on your height and strength!


20 Single Arm DB Push Press (10 on each arm)
20 Air Squats
10 Burpees
5 Rounds
Rest 2 minutes
20 Sit ups
20 Goblet Squats with DB
10 Pull ups
5 Rounds
**Do not drop the DBs today**


Baker looking strong on the rower!