In 20 minutes, establish:
When initiating the lifting phase of the front squat, focus on elevating your chest and shoulders upward toward the ceiling. This may help reduce issues of the hips elevating at a faster rate than shoulders, which may cause you to lean excessively forward.
 Dead-lift Cluster Sets
EMOM for 15
 Why Movement Quality Matters More Than Speed In group fitness classes, it's easy to get caught up in the race—to be the first to finish, to lift heavier, or to move faster than the person next to you. But especially as we get older, this mindset can sometimes work against our goals. When exercises involve skill, coordination, and control, rushing through them often means we sacrifice form. That might look like shallow squats, unstable balance, or momentum taking over where strength should be doing the work. And while it might feel like you’re getting more done, what you’re actually doing is limiting your progress—and increasing your risk of injury. True fitness isn’t about being first. It’s about moving well. By focusing on technique—on control, balance, and full range of motion—you build real, functional strength. You improve mobility. You protect your joints. And most importantly, you create a foundation that supports a healthy, active life for years to come. So next time you're in class, remember: fast and sloppy never beats strong and steady. Quality movement is the goal—and it’s where the real results live. AMRAP 7 (Teams of 2):
Skill Work: Power Clean & Lunges Partner WOD:
One partner works at a time Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes. Complex: power clean + lunge right + lunge left + push press Post 2 Rounds:
Snatch
Stimulus and Strategy: Today’s workout is a classic lifting day to follow Monday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may re-grip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight. Scaling: To reduce the complexity of the movements, consider performing hang power or hang squat snatches. In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead. If you missed Monday, there is a post-WOD: For Quality AMRAP: 10 (Tempo 31X1)
9:00 am only! 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scale: reduce the distance and reps as you will!
"Better Never Late!" We all know the saying “better late than never”—but let’s be real, it’s a bit overplayed. A better mindset? Better never late! 💪 If you're serious about your health and wellness, try to plan your time so you’re ready to go--dressed, focused, and on the floor—by the half-hour mark. If the whiteboard isn’t filled out yet, no worries—use that time to start stretching or moving. A little proactive warm-up goes a long way. We totally get that life happens—work, traffic, unexpected chaos—but do your best to schedule around class time so you’re setting yourself (and your teammates) up for success. Doors open 10 minutes before class (15 minutes in the evenings), giving you plenty of time to get prepped and ready to crush it. Let’s keep showing up strong—and on time!
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