"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Wednesday June 4, 2014

Today is the 1RM for Snatch and hopefully many of our athletes are excited to put the last 6 weeks worth of work to the test. I have put together a few tips when working 1 RM's.

  • I will help you guys with this one, but get a good warm up. You want to excite the nervous system (AKA Box Jumps, Jump Rope, Burpees, Mountain Climbers, Etc).
  • Move with the bar through the movement quickly and efficiently.
  • Add weight in equal but fairly large amounts. Don't wear yourself out before you actually get to your 1RM.
  • Don't attempt your previous 1 RM go past it.
  • Once you are past about 80% of your old 1RM you need to be resting 3-4 minutes between attempts.
  • Breathing...make sure you have adequate air in your diaphragm before your attempt to help keep your core tight.
  • Power of intention. Believe you will get this lift!!


Big Day - Big Wednesday

1 RM



10:00 AMRAP

8 DL
1 Legless Rope Climb