Strength: Pick one: Back Squats or Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4 x 400m run relay (2 each)   For Time *Equal work.     Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Hip Capsule Stretch – 1:30/side   For Quality     Post load and max reps, time, and experiences to commentsRead more

Classes are 0900 and 1200 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 7m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time   *Special instructions: -Squat C&J -When one partner is running, the other is performing max rep burpees. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs aWB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.     Post time and burpee count to commentsRead more

Happy Thanksgiving from Maximum Performance!   Gym closed Thursday Classes at 0900 and 1200 on Friday  Read more

Classes are normal on Wednesday. Gym closed on Thursday. Classes at 0900 and 1200 on Friday.   Strength: Snatch-grip Deadlift 2-rep max   For max load     Conditioning: “Thank Goodness!” 1000m Row …then 2 rounds of: 25 Pull-ups 10 Tire Flips (210/180) 50 Sledge Swings (10/8) 30 Slammers (12/8) 400m Run …then 25 Burpees   For Time     Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post max load, time, and experience to commentsRead more

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality     Conditioning: “Gobbler” 20 Calories Rowed 16 Shoulder Touches 12 Goblet Squats (53/35) 8 Body Blasters   4 rounds for time     Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post time and experiences to commentsRead more