Free content. Great resource for those that have interns or student teachers.

Surround yourself with people that cheer you on when you win a raffle. Couldn’t be more proud to be a part of a great group. For the Sack. 🥜

Dessi’s 6 month photoshoot. Yes, we like Harry Potter.

Today’s Work 😈 50’ EMOM 0:00-10:00 1600m Run 10:00-20:00 10’ Alternating EMOM Min 1: 6L/6R Alt DB Snatches Min 2: 16 Box Step Ups 20:00-30:00 1600m Run 30:00-40:00 10’ Alternating EMOM Min 1: 10L/10R DB Push Press Min 2: 20 DT Split Squat Exchange 40:00-50:00 1600m Run

RTS 🥜

Today’s First Session ☠️ 1 mile warm up 4x400 m, 1’ rest between 5’ Recover 4x400 m, 1’ rest between 1 mile cool down 4.3 total miles

Today’s 2nd Session w/ former intern Jacob 20’ AMRAP 5 Hang P Cleans 10 Calorie Echo Bike 100 Ft Offset Suitcase Carry 20 KB swings 5 Pull Ups 90” Rest If you’re interested in this type of training or just want to inquire about taking a step forward, shoot me a DM.

It’s easier to hate on CrossFit than it is to learn methodologies it has to offer for athletes that could be beneficial from an energy pathways mindset. John Davis, CSCS, Pn1, OPEX and I have had multiple talks about this. Growth mindset. Not all CrossFit is ideal but not all of it is bad.

Speed & Hurdle Coach Low intensity end: Tempo Runs, sled drags, carries, sled walks, modified version of Cal Dietz injury reduction run Med: RSA, Double Tempos High: Alactic Sled Sprint repeats, High Speed “ Tempo” reps

Yessss. Love this

Low intensity day after yesterday’s work. Tempos w/ Client 30” on 30” walk x 18 Band Res. Rot 2x30”/s HF Sit-up 2x8/s Weighted 🐱 Stretch 2x8 Hanging Back Bend 2x30” Elevated Bridge 1xALAP Matrix Taps 2x8 Low Bridge Slide 1x5 Rocking Chair 1 x 60”

Going to give Instagram a try. Shoot me a follow on there if you’d like. 👇🏼 instagram.com/tfranklinperfo…

Stole a page out of Tyler Franklin playbook on a way to organize a metcon that I never have before. This was a blast. And brutal. Thanks for the idea, Coach!

Short on time? Give it a go.

“What you’re not changing, you’re choosing” Sayler Lowe with the 🔥 early this morning. Sheesh.

Great place to be and even better staff to work for!

Today’s Work. 10’ AMRAP 5 push press 10 back squat 5 push press 45” rest 2:30 break 10’ AMRAP 5 Pendlay Row 10 RDL 5 Pendlay Row 45” rest 2:30 break 10’ AMRAP 20m Right Arm OH KB Carry 5/s KB Jumping Rotational Lunge Switch 20m Left Arm OH KB Carry

RTS 🥜

Yesterdays Work with Uncle Gus 40’ AMRAP 250 meter row 50 ft burpee broad jumps 100 ft farmers carry 250 meter row 20 lunges 25 thrusters 6.5 rounds 🤮

You don’t rush a sunrise. Same with kids in the gym. Build physical literacy first, strength will follow. Every kid is in their own time zone. Some are ready for structured strength training. Others are still building balance, coordination, and confidence. Plan accordingly.