Getting Some Air on Her Kipping Pull-Up.. Good Hollow Position Bridget!!

Never to young to the learn the basic lifts with proper form and technique.. There is no scientific evidence that states that lifting weights at a younger age will stunt your growth or actually negatively affect a young person. It all relys on the training method and proper coaching…

Megatron going for over 500 lbs in a week…

Dillon at the top of the deadlift…


*Morning Hours: 9:00 am and 10:00 am
*Afternoon Hours: 4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm

Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Lunge Complex
Tabata Mash x 4 Rounds x 20 seconds on/10 seconds of:
Air Squat, Push-Up, Hollow Rock
Butt Kicks

Skill Development Warm-Up:
A. Tabata Ring Dips x 4 Rounds x 20 seconds on/10 seconds off
B. Tabata Back Extensions x 4 Rounds x 20 seconds on/10 seconds off

Kevin’s Notes:
Scaling Options for Skill Development:
* Ring Dips
Advanced: Full Range of Motion Ring Dips
Intermediate: Bar Dips or Parallete PVC Dips
Beginner: Ring Holds

Metabolic Conditioning Workout of the Day:
“Swing and Jump”
For Time of the following movements:
40 Russian Dumbbell Swings
40 Lateral Hop Burpees
40 Russian Dumbbell Swings
40 Lateral Hop Burpees

Kevin’s Notes:
*Russian dumbbell swings is a great movement for the hip flexors. Instead of bringing the dumbbell to overhead, you will bring the dumbbell to eye height. Your goal here is to bring the dumbbell up by pushing those hips forward.

*Lateral Hop Burpees are quite simple and have been featured in some CrossFit Regional Workouts. You will set an abmat on the ground, you will then perform a burpee, and instead of jumping straight up, you will hop over the abmat to perform another burpee. You will continue this movement for 40 reps at a time.