In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know!  Then, head on over to The Cup for the Spring Social.  Be sure to get a drink ticket from Ali (coffee is on us) after the workout! Park Workout: North Boulder Park, southwest corner Spring Social: The Cup, 15th and Pearl  Read more

Spring Social details.Read more

Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off.   Back Extension Part 2 Yesterday we detailed the back extension.  Today we add a video.  Be sure to read through the information from yesterday’s post in regard to set-up and execution of the lift. In the above video, Nicole performs two reps of a back extension.  A few things to note: – Athlete tucks the chin to the neck and rolls down, one vertebrae at a time– The range of motion of this movement is small compared to the hip extension and the GHD sit-up– The movement should be done slow and controlled, especially when first learning– Athletes should be able to perform 25 repetitions in a row, smooth and controlledRead more

Description of the back extension.Read more

21-15-9 reps for time: wallball (20/14)burpeetoes to bar Whip My Hair Need a good laugh?  Check out Jimmy Fallon and Bruce Springsteen’s rendition of Willow Smith’s Whip My Hair. Feel free to whip your hair back and forth during today’s workout!Read more