Reminder – Schedule Change: Kids Summer Program starts Monday. Along with it the 7:30/8:30am classes will change to 8:30/9:30am. No 7:30am class this summer.

Do NOT forget to write down your retail purchases on the sheet in the office. the Kill Cliff drinks are NOT free. I love the trust system we have and it’s been working great, PLEASE help us keep it that way.


1) 15 minutes:
Test Squat
Ankle and Hip Mobility
Re-Test Squat

2) Rounds of 15, 12 and 9 reps of:
Deadlift 1.25xBW/.75xBW
Strict Pull-Ups
Hand-Release Push-Ups

Competition Training

Active Recovery Day

1) 25-40 minutes of aerobic recovery (row, jog, swim, cycle, hike, play a sport, etc.)
– AND/OR –
Group WOD

NOTE: The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as early as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2A) 1-2 Thoracic Mobility Drills for 5-10 min each
2B) 2-3 Lower Body Mobility Drills for 10-12 minutes each
2C) 1-2 Upper Extremity Mobility Drills for 5-10 minutes each
– AND/OR –
Body work from a licensed body worker (massage, PT, cryo, ART, etc.)


%d bloggers like this: