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Triphasic Training Explained

Now that we are coming to the end of our triphasic training protocol. It’s important that you understand the what, why and the how of programming over the last couple months. Below is an article that gets into the basic details of the protocol and how it helps with performance. https://barbend.com/triphasic-training-improve-power-production/

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BRING A FRIEND! (1/25/20)

2min monostructural 10 HR Pushups 5/5 Cossack Squats Metcon (AMRAP – Rounds and Reps) **Partner AMRAPS** 9min AMRAP: 6 DB Floor press (mod-heavy) 9 KB Russian Swings 70/53 12 Supinated Ring Rows *rest 90sec 9min AMRAP: 8 Burpee facing PVC Jump over 24/20″ 12 Band resisted situp *rest 90sec 9min AMRAP: 10 Wallballs 10/7 AB…

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How to Improve Thoracic Spine Mobility

Thoracic spine mobility is something that many people struggle with, especially if you work at a desk all day. Having a kyphotic posture (slouched or rounded  thoracic spine) can make front squats, back squats, overhead squats, deadlifts and overhead pressing movements (just to name a few) very challenging. It’s important to address this issue if…

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Attack your hopes and dreams. Don’t let them fade.

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Ski Erg Technique 101

The ski erg is a great monostructural movement that is probably the least used machines in the gym. If you’re not familiar with this piece of equipment or just don’t understand how to use it. Here’s a detailed video explaining the optimal technique. Please don’t hesitate to ask a coach for assistance on your form. Happy Skiing!

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Back in the groove.

Back to the grind. Back in the groove. Couldn’t be happier.

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Merry & Bright

Happy, happy. Merry, merry. Wishing our fitness family laughter, love, and full cups of cheer ✨🥂🎄

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All the best elves

We’re just chock-full of all the best elves!

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Class of 2019

Your 2019 Candy Cane Classic competitors!! 👏👏👏

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