Had a great turn out at the Beach WOD this weekend. Lots of fun and fitness with friends and family. Keep your eyes on the blog because we'll be doing this again for sure.



2 - 2 - 2 - 2 - 2

10 Min AMRAP

5 Deadlift

4 Hang Power Cleans

3 Front Squats

2 Lateral Bar Burpees

1 Strict Pull up

RX is 135/95. Scale up or down as needed

The posterior chain is the group of muscles on the back side of your body (hence, posterior) that are responsible for forward locomotion and hip extension (think of your hips during a deadlift, hang clean or front squat... hint hint). The muscle of the posterior chain are highlighted below:


After today's workout, you will be extremely aware of the existence and location of these muscles. They are major players in movements we perform everyday inside and outside of the gym. Learn them. Mobilize them. Strengthen them. And dominate life.