‘Speed Under’ Looks Like This: Ilya 200kg/440lb Snatch

Dr./Coach Laura’s Mobility Class Starts Tomorrow!

A weekly class headed by Dr. Laura Koenig, focusing on joint mobility, improving positions, and proper training recovery. This is NOT a boring stretching class. Laura works with every athlete and TEACHES them dynamic range of motion drills specific to their issues. Each week she will focus on a different position, joint, or movement.

Thursdays Only at 8:30AM & 6:00PM.

The class is available to Members at NO EXTRA charge.
If you have a 3x per week membership, the mobility class does NOT count against your 3 classes for the week.
Yes, you can workout on the same day. We recommend you get your workout in before the mobility class, then stay for it. Many of you will benefit more from the Mobility Class, even if you have to skip the day’s workout.

Mobility WOD

This week, the entire class will be dedicated to the shoulder. If you have ANY issues between the elbow and neck. Show up for this one!


1) (Squat) Clean & Jerk 10-15 minutes of technique work
technique only

2) Two sets for max reps of:
60 seconds Squat Clean & Jerk (165/105)
60 seconds Rest

3) 3 Rounds for Time (12 min cap):
50 Abmat Situps
30 Box Jumps w/ Alternating Step-Down (24/20)
Add 1 sec for each incomplete rep.


Mobility WOD – See above.

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