The Rowing Stroke The rowing stroke can be divided into two parts: The drive and the recovery. You will learn a coordinated movement pattern built upon the following positions and…

Strength Class is growing like crazy. In an effort to streamline, we will be switching to a regular $100 per month payment. This will get you more bang for your…

The foundation movement of kettlebell training, the swing often gets bypassed as trainees move towards more advanced movements like the snatch. The problem is you are progressing without your foundation in…

Team PrettySTRONG is back at it this weekend competing at Powerlifting for Pups at AK CrossFit. Brianna will be lifting in her first meet and it will be J's second.…

Warmup Speed Ladder 10 Minutes: 10 Kettlebell Swings 10 Push-ups 10 Hanging Knee/Leg Raise Skill Kettlebell Snatch Conditioning 5 Rounds AFAP 5 Swings R/L 5 Snatches R/L 10 Burpees

Warmup Speed Ladder 3 sets/10 minutes max 10 Overhead Squats 10 Kettlebell Swings 10 Divebomber Push-ups Conditioning 3 rounds, 1 minute at each station, 1 minute rest after all 5…

Gymnastics Workshop Part 3 is tomorrow! We spent the first two classes mastering some basics: handstands, back handsprings, round offs, etc. The next two weeks will shift focus towards CrossFit…

Warmup Run the long block 3 sets/10 minutes max 10 Overhead Squats 10 Kettlebell Swings 10 Divebomber Push-ups Skill 10 Minutes Wall Bridge* *Standing a couple feet away from the…

Pull-ups are hard. Difficult because of the strength required. But they are one of the most basic human movement patterns, hard-wired into our DNA. We are built for arboreal locomotion:…

Part 3 of the Gymnastics Series is this weekend. Sign up below! August 3rd: 4:30-6:30 $15 for adults. $10 for kids. What stretches or other mobility work would you prescribe…