Sometimes we get carried away with the excitement of coming to the box and competing against ourselves and with our friends.  Who can blame any of you…not me, this is a great group of fun people who will challenge each other to be the best and support one another every single time.

When I was coaching Chief’s Got the Runs on Saturday I noticed that we have a wide variation of squat technique going on. Here’s a quick 2 minute review from Carl about squat technique.  Regardless of whether its in the scheduled warmup, it never hurts to run off 2 or 3 sets of 10 squats, squat therapy, or even box squats to make sure you are paying attention to all the details…


EMOM x 10 

Front Squat

​Build to a Heavy Single



5 Rounds for time

20 Wall Balls 20/14

20 Sumo Deadlift High Pull 75/55

20 Box Jumps 24/20″

20 Push Press 75/55

20 Calorie Row

1 minute rest between rounds


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