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Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!

ARTICLES

+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest

then

KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat