To complete a proper, full-depth overhead squat you’ll need to be able to accomplish a number of goals:

a.) have adequate flexibility in the ankles, hips, thoracic spine, and shoulders
b.) be strong and stable in the ankles, hips, thoracic spine, and shoulders

There are tons of ways to develop all these points- practice and stretching being the best.

Ankles can be developed with things like the first position of the Snatch Positional Stretches, the hips with deep squats, the T-spine with foam rolling and keg stretching; the shoulders with dislocates/pass through and more overhead practice.

Because you gain better access to those positions you can then practice your lifts and accessory movements to fill that range of motion in with strength.

Shall we bring back our Barbell Classes in the new year? These classes provided athletes two tracks: 1.) an ongoing powerlifting program to develop back squats, presses, and deadlifts. General overall strength; and 2.) an olympic weightlifting program for those wanting improvement in their snatches and clean & jerks. These follow a specific strategy to supplement what goes on in our ongoing Strength & Conditioning classes.

WORKOUT for Monday 12/6/2021

5 rounds for time:
10 overhead squats, 40/61kg
15 toes-to-bars
200m run (rain or shine- be prepared!)

Post time to whiteboard!

READ: What Humanity Should Eat to Stay Healthy and Save the Planet – Nature

Join us for YOGA with IVAN.MVMT at 10am today. RSVP via PushPress for meeting info.

HIIT for Sunday 12/5/2021

PARTNER WORKOUT for Saturday 12/4/2021

for max total reps

from 0:00-7:00 complete:
800m run together
max power cleans (YGIG)

from 7:00-14:00 complete:
800m run together
max jerks (YGIG)

from 14:00-21:00 complete:
800m run together
max clean & jerks (YGIG)

You and your partner choose the loading (and it should be benchmark weights we usually use like 25/34kg, 30/43kg, 35/52kg, 43/61kg, 50/70kg, etc) since you’ll be sharing a barbell. Both athletes must complete an 800m run before the barbell can be lifted in any of the three 7-minute intervals.

Post score to whiteboard!

WORKOUT for Friday 12/3/2021


21-15-9 reps for time:
deadlift, 65/102kg
(strict) HSPU

Post time to whiteboard!


SKILLS for Thursdaty 12/2/2021 is the DEADLIFT

CONDITIONING for Thursday 12/2/2021

READ: From Ketchup to Pineapples: The Food that Should Never Be Kept In a Fridge – The Guardian


Grab your own sheet at the gym and you can fill out up to two per day.

WORKOUT for Wednesday 12/1/2021

for time:
50 calorie row
75 pullups
100 wall ball
125 (anchored) situps
150 double unders

Post time to whiteboard!

WATCH: Three Gym Throwdown by Pao Sanchez for Foundation Gym x CrossFit SLU x Rocket Community Fitness – Vimeo

We’d love to bring back in-gym competitions when it is safe to do so!

WORKOUT for Monday 11/29/2021

20 minute AMRAP:
15 unbroken double unders
10 calories (in order of preference: bike/row/ski)
5 wall walks

Post score to whiteboard!


YOGA for Sunday 11/28/2021


Saturday 11/27

  • 9am, 10am, 11am CrossFit
  • 12pm Skills: SNATCH
  • 9am-1pm Guided Training

Sunday 11/28

  • 10am Yoga (online)

As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.

WORKOUT for Saturday 11/27/2021

In groups of 2-3, for time:
100 push presses, 15/20lbs
90 barbell step-ups, 20/24”
80 push presses
70 barbell step-ups
60 push presses
50 barbell step-ups
40 push presses
30 barbell step-ups

Post teams and times to whiteboard!