For the weightlifting complex, the clean should be a full squat, then an additional 3 front squats, plus a jerk (push jerk or split jerk). Beginners may do a power clean + 4 front squats as a progression. For the metcon, cleans should be full squat. Scale chest-to-bar pull-ups to unassisted pull-ups, banded, jumping, or...Read More

  4 THINGS I LEARNED FROM MURPH   This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”.  Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005, the workout consists of a 1 mile run, 100...Read More