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May 8th – May 12th… And a little squat talk!

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Ready for a shiny new week? We are!

Just a few notes before we get into the WOD business.

One of the things that we as coaches have been taught and try to work on as much as possible is the idea of doing the common uncommonly well. Every movement, every rep, needs to be focused and deliberate, and done as close to perfection as we can manage.

With that said, we have some new rules to play by. From now on, when we have barbell squats or any other weighted squat movements programmed in, you must be able to AT LEAST break parallel, but ideally, you must be able to squat with your hip crease below your knees. You must also be purposeful with your tension on the way down AND up. If those knees start caving, we have to address that before we load weight.

SO, here’s a little test you can do at home. Do 100 air squats within a 30-minute time frame. If you can do this to parallel or below without experiencing an enormous amount of fatigue, you can use a barbell for squats. If not, we will have you continue to work on those air squats until it’s safe for you to load the weight.

We aren’t picking on anyone. The proper squat is actually quite difficult and has many working pieces in order for it to be what it needs to be. We can help you progress, but ONLY by working those fundamentals before loading up. If we pull you aside and give you something else to do during barbell movements, please know we do this because we care about you. We want you moving well, safely, and for a very long time.

One of the most important rules in our gym is to leave your ego at the door. It’s not always about who is the fastest and who can lift the heaviest. Keep the big picture in mind! If you want to lift for a long, long time, do it well. If you want the most out of your squat (arguably the MOST important and fundamental movement EVER), get it right. No rep yourself if you don’t get low enough. Be honest with yourself so you can get the most out of it. At the end of the day, you are here for a reason, so work hard, be smart, and take care of business.

On to the fun stuff!



Accessory: Bench Press, 5 sets x10, find 10RM


1 RFT:


20 cal row or assault bike, then:

21-15-9 of

KBS (53/35)

Box jumps (24″/20″)

Cash-out: 20 pull-ups



Acessory: MU work


4 rounds (with BEAUTIFUL form 😉)

10 back squats (individual’s 10RM)

10 push press (individual’s 10RM)



Accessory: Deadlift work, find 3RM


7 rounds of

30 seconds burpees

30 seconds rest

30 seconds air squats

30 seconds rest

*Track reps for each round – lowest reps in a round is your score






Accessory: PLANK GAME?!


21 thrusters (95/65)

800m run

21 thrusters (95/65)