Workout of the Day

WOD

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We are half way through our Free Week already! There are still three more days for your friends to come try us out. Don't forget about Barbell Club tomorrow night at 5:30pm. We will be hosting a Lifting Competition on September 15, and working with Coach Joel in Barbell Club is a great way to improve on your skill, strength, and technique for the snatch and clean and jerk, as well as accessory movements.

The Lifting competition will be open to anyone in the gym, and we will be announcing more details in the near future.

Thursday's Training:

A. Floor Press

5-5-5-5-5

Build to a Heavy 5-Rep

B. "Toss Up"

For Time:

24-18-12

KB Swings (53/35)

Push Ups

Wall Balls (20/14)

Rx+: KB Snatches

Goal: Big sets, fast transitions

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Our nickname-giving, marine life loving, long hair don't care coach Halley celebrates her birthday tomorrow! And to celebrate along with her, we will be doing a workout with some of her favorite movements. Don't worry about being able to do all of the movements as written, we always have numerous ways to modify our workouts so they are accessible to anyone - even your grandma!

We will be taking more preorders for our t-shirts and tank tops this week, so if you didn't get one on our first order please write your name on the sheet under which one you would like. I will charge your account for the shirt unless you want to pay cash. Help represent the community!

Wednesday's Training:

"Halley-acious"

20 min AMRAP:

86 Double Unders

7 Plate G2OH (45/25)

18 Burpees Over Plate

32 OH Walking Lunges

Goal: Manageable sets, short rest, keep moving

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Thank you to those of you who are trying us out this week for coming today! We are so happy to those of you who are already members for telling your friends and family about us!

Last week I took a break from social media while spending a few days with family in St. Augustine. These days it's so easy to be glued to your devices and constantly feeling the need to check what everyone else is doing on social media. It probably isn't news to anyone that this can be detrimental to your mental and physical health. Making posts and getting likes gives us instant gratification and releases a burst of dopamine in our brains, but that feeling is very short lived. Fostering meaningful relationships with other people and being part of a community is what gives us a sense of value, and a longer lasting feeling of wellness.

If you find yourself unable to abstain from social media while around other people, try taking a break or limiting the times you look at it (like at 9am and 2pm for example). Suggest to your friends to all put your phones in the center of the...

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Sunday Yoga with Michelle was just what the doctor ordered this morning. I hope you all feel relaxed and recovered and ready to start a new week!

Our Free Week is now through Saturday, so please tell your friends to get in the gym to give us a try!

On Saturday, 7/21 we will begin our "Heroes of Summer" series. We will do a Hero WOD every Saturday for 6 weeks, and the person who attends the most and makes the most posts on social media using the hashtag #PrimalHeroes, will win a prize!

Monday's Training:

"Bumpy Ride"

Teams of 3

Rx

25 min AMRAP:

9/6 Cal Row

6 Burpees over Rower

100m Med Ball 20/14 Run or Sandbag Run

Scaled

25 min AMRAP:

9/6 Cal Row

6 Burpees or Box Burpees

100m Med Ball Run 14/10

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Friday's Training:

"Strict Lynne"

Rx

5 Rounds:

Max Rep BW Bench Press

Max Rep Strict Pull Ups

Rest 3mins

Sc

5 Rounds:

Max Rep Bench Press @ 70% of BW

Max Rep Kipping/Banded Pull Ups

Rest 3mins

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Thursday's Training:

"John Deere"

For Time:

21-15-9

Cal Row

Lateral Plate Hops 45/25

200m Farmer Carry 53/35

21-15-9

Cal Row

Plate Squats 45/25

200m Farmer Carry 53/35

21-15-9

Cal Row

Plate G2OH 45/25

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Wednesday's Training:

A. 3-Position Power Snatch

Build to a Heavy Single

B. 3 Rounds:

75 Double Unders

50 Air Squats

15 Power Snatches 115/80

Goal: Big sets of DUs, keep moving through squats, quick cycle through PSs

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Tuesday's Training:

"Kellen Helly"

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Rounds of Kelly

*Kelly:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

*Helen:

400m Run

21 KB Swings 53/35

12 Pull Ups

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Monday's Training:

A. Push Press

5-3-1-1-1...

*Build to a Heavy Single

*Rest approx. 1.5-2mins between sets

B. "Nose Bleed"

13min AMRAP:

27/21 Cal Row

21 Deadlifts 135/95

15 Burpees

9 Push Press 135/95

Goal: Keep moving through row & burpees, DLs & PP in 1-2 sets each rd

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We will have free childcare this Saturday so bring your kids with you to class if needed!

Please watch the video above for points of performance in the front squat.

If you have issues performing the front squat - whether you can't keep your elbows up, it causes pain in your wrists, you can't get below parallel, etc., please read this article!

"Poor flexibility in the front rack is one of the most frequent complaints in the gym, and without good positioning an athlete’s ability to properly perform the front squat, clean, overhead press and jerk can be significantly affected.

The front-rack position is a combination of several motions: shoulder flexion and external rotation, elbow flexion and pronation, wrist extension, and thoracic-spine extension. As with any movement or positioning fault, a better understanding of the various components will allow the athlete or coach to more effectively correct underlying...

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