“The American city should be a collection of communities where every member has a right to belong. It should be a place where every man feels safe on his streets and in the house of his friends.”
–Lyndon Johnson



Use coconut oil for cooking and baking. – Turn a deaf ear to the debate on coconut oil and start using it to cook with. It also does a great job in baked goods, and they’ll come out tasting better than the store bought stuff with no flour or sugar used.




A. MWOD/Warm-Up:

Glute Activation


B. Weightlifting:
25-30min to complete Banded Snatch High Pulls –
10 sets of 3 @ 50% of 1RM SNATCH

*The focus here is speed while maintaining perfect form, not weight on the bar.
*If this movement is too difficult, ask your coach about performing Banded Kettlebell Swings!


C. Metcon:

EMOM f/ 10 minutes –

30 seconds Odd Object Front Rack Hold

5 Burpees

*Every minute will start with 30 seconds of holding followed by 5 burpees. Rest with the remaining time.

*If holding a sandbag or a stone, hold in bear hug fashion at the front of the body. If holding kettlebells or a loaded barbell, hold in the front rack position.


Accessory and Post-WOD Recovery:

A: Accumulate 3 minutes in the plank position (this can be push-up, forearm, or rings, but make it difficult)

R: Reverse Hyper

people working out in a group fitness class


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