Thursday 141023



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Every minute on the minute for 7 minutes complete:

3 Parallette Shoot-Throughs

You know you love them!! Watch the video linked above, this is how we’ll set up and we’ll work the shoot throughs together, holding positions as the coach sees fit.

Starting from the top of the push-up, the calls will be: down – up – shoot (open hips) – dip – shoot




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Inspired by this NCLab workout. I wish we had 2 hours to make it as long as theirs!!

3:00 Max Ball Slams, 40#/30#

3:00 Max Double-unders

Rest 2:00

2:00 Max Ball Slams, 40#/30#

2:00 Max Double-unders

Rest 1:00

1:00 Max Ball Slams, 40#/30#

1:00 Max Double-unders




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Warming up can be fun, right Matty V?!

There was a great conversation at the end of Wednesday’s open gym about the power of our mind and how we can overcome way more that we allow ourselves to. We were discussing nutrition, training, running obscene distances, and things like that. The very same day Rob MacDonald of Gym Jones posted this. Timing is everything.

There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can’t go any further. Don’t listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can’t go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you’ll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever.

Use this today. At work. In the gym. With your relationships. With your friendships. You are too strong to fail.

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