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The Descent: Push the hips back Keep those lats engaged; chest open; shoulders back, drag the barbell down your quads The descent should be controlled; dont let that weight pull you down Core tight Once you reach the knees, bend the knees slightly and continue pushing the hips back till you reach the floor Make sure your head is neutral Concentrate on these points of performance before you even approach the bar.

Plank - building a stable core will prevent injury in the lower back.

However, you will most likely push yourself a little harder with this new found strength, and so the result, more soreness.

We try to vary everything and that means that for a day every once and a while we pause from breathing really heavy and channel our intensity into a heavy Olympic lift clean & jerk or snatch or heavy power lift deadlift, squat, or bench press.

We ramp up the intensity with each foundational workout, so that when you are introduced to your first intermediate class, you feel comfortable.

Thanks to the 2016 Open we have story upon story of success whether it was getting that first muscle up, finishing a WOD you didnt think you could finish, or dramatically improving your time on 16.