Leave your ego at the door!
Each day you walk into the gym, it’s time to humble yourself to the experience! No one is perfect and we all have something to learn! Excuses, shortcuts, “I know better”s, or ignoring instruction just is no way to improve! Even as the owner of the gym, I try to humble myself to the feedback and suggestions of others! I do my best to constantly adapt to the ever changing and growing needs of the community so we don’t fall stagnant! I ask the same thing of you! Be receptive to coaching, try your best, and seek ways to improve!

QOTD - What is something spontaneous you’ve done in your life?

WARM UP - w/ a wallball
Jog
Run
Solider Kick
Drinking Bird
Then…
3x6 Ball Hamstring Curls

GAME - Hooverball!!!

MOBILIZE - Banded Hammy Stretch

COACH PREP - CORE & Bracing Skills
(Plate Breathing and Partner Pushing )
Review deadlift form
10 minutes to work up to WOD weight

WOD - For Time
A (Competitor)
3 Rounds
10 Deadlift 315/225
10 Strict Pull Ups

B (Performance)
3 Rounds
10 Deadlift 285/205
10 Strict Pull Ups

C (Fitness/Health)
3 Rounds
10 Deadlift (60-70% of your 1RM)
10 Scaled Pull Ups (Banded or Self Assisted)

GOAL of the WOD - With tomorrow and Saturday being The Open event, today is a day to take it easy. Treat this as a form and strength day! Practice solid deadlift form, set up for each one with precision and a tight core! Scale if you need a day to just recover!

191024 - Soapbox Thursday