(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Fitness Friday 7/23/21

Save the Date

Friday ~ July 30th

  • Running Clinic by Kim Lord & Keith White – many were out of town for the first, so we are offering a second chance for you to get this in on Friday, 7/30 and 5:40pm. This clinic will focus on the prevention of running related pain, discomfort and frustration by learning proper form and technique. Cost $10 (for those that didn’t attend session 1). If you attended session 1, this clinic is also for you at no additional charge as we will spend more time looking at form while you run. Reserve your spot by emailing

Tuesday ~ August 3rd

    • Back Pain Seminar with Stephen Burkert – We will be hosting a back pain seminar for any athletes with back pain during workouts, on a day to day basis, or following a challenge. Back pain is the most prevalent and expensive musculoskeletal problem in modern day, and we know that being proactive and preventative is the best strategy to reduce this risk. On Tuesday, August 3rd, we will offer two sessions (4:30 and 5:40pm) to learn about back pain and what you can start doing right away. Register HERE

The Board

The Mobility

Snow Angels

The Strength

The goal of this strength is to do your Clusters, and be able to go right into your Front Squats.  You will have to put the bar down, reset your grip and then do the Reverse Grip Barbell Row however.  If you need to remove weight from your bar to do your rows, that is okay.  Keep your form a priority here.

When performing the Reverse Grip Barbell Row (See Video) be sure to stand the barbell all the way up first, then hinge into position.


For Time:

  • Running
  • Wall Balls
    • Remember, we would rather see depth of your squat on the wall balls rather than you be so focused on hitting the target.  Get low!
  • V-Taps but using your medicine ball

The Finisher

Palloff Press

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