Today is general prep squat mobilization. Everyone should be familiar with this one, it’s part of our warm up. You’ll want to spend 4-5 minutes on each leg, pay attention to your breathing. Make sure you’re in a balance position (not falling to the right or left.) Once mobilized, spend 2 minutes in the bottom […]

Mobilize the Hip Capsule. Before mobilizing, stand and raise your leg, bending it at the knee. The leg should pass your hip. Pay attention to how high you can raise it. After the mobilization retest and see if there’s improvement. After mobilizing, spend one minute in the bottom position of the squat. If you need […]

Challenge 2 – Uncompensated Squat Position Over the next 2 weeks the goal is to see how to improve the depth of a straight, neutral foot balance position squat. It’s true we all can squat but this challenge will be the truth detector of what we need to do to improve our end range squat […]

For those who tested on the bike, it’s retest time! Before the end of the weekend retest your bike time over 50 cals. The next challenge will be posted Monday, February 1st Warm up: Warmy+ Tabata, 3 rds of; Hold in bottom position of squat Handstand hold Bear crawl to half court and back KB […]

Warm up: Warmy+ 3×5 squat cleans + 25 jumping jacks Xfit WOD: AMRAP, 20 minutes of; 5 pull ups 10 push ups 15 BW squats **every other minute perform power cleans at 135. First set 1 rep, second set 2 reps, then 3, 4, 5. Then back down the ladder starting at 5 reps…down to […]