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Thursday 10/6/16

And don’t forget your deadlift socks.

Beer Friday – Join us for a tailgate toast post 6 pm workout tomorrow night. Let’s talk shop.

Saturday, October 15th – Saturday in the Park at 9:30 am. Bowling that night at Marietta Lanes. Please drop your $20 per person with any coach. Friends and fam welcome.

Are you making the transition from strength work on the kettlebells to the barbell? You need to attend Intro to Barbell. Or if you want some personal training on set up and positioning of the lifts (and trust us, you do!), join us this Saturday at 10:30 am.

Trent will cover the deadlift, press and back squat. The class is one hundred percent technique based (essentially another Elements class). You are welcome and encouraged to take the 9:30 am class and then jump into Intro to Barbell.

Level 3 Test – This Saturday at 10:30 am. Get signed up!

Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Panther Crawl
10 yd Frog Hop


Levels 3/4
Take 15 Minutes to work up to a heavy single Deadlift.
Then 6 Minutes E2MOM
2 Deadlifts at 80-85% of today’s heavy single

Level 2
3 Deadlifts at 80% (calculate from most recent 1RM)
Rest 30 seconds
30 second Handstand hold

Levels 0/1
5 Kettlebell Sumo Deadlifts (Double KB)
Rest 30 seconds
30 second Practice kicking into handstand
Rest 60 seconds

“Melt the Steel”

Levels 3/4
10 Minutes E2MOM
5 Handstand Push-ups (strict)
20 Box Jumps

L3 – use ab mats if necessary

Levels 0-2
10 Minutes AMRAP
5 Push-ups
5 Double KB Push Press
15 Box Jumps or Broad Jump 20 yards