Friday 150206

Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps


Every minute on the minute for 5 minutes:
3 Snatch @ 60% of 1 RM

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Amy and Andi having a BRO SESH!

Amy and Andi having a BRO SESH!


Last Friday, we gave you a drill to work on your foot positioning while standing.  I am hoping many of you tried this; it was a great feeling on the hips and knees standing in proper positioning.   Today we will discuss some drills to work of your foot strength.  These drills are especially helpful if you have low or falling arches.  All drills should be done in bare feet and on a smooth surface, such as a wood floor or tile.  All drills should be done 20 repetitions per side or 20 repetitions total for two-footed drills.  These drills come courtesy of Pro-Am Sports Injury Clinic.

Drill #1 – TOWEL GRAB

You will simply have a towel flat on the ground and pick it up with your toes.

Drill #2 – TOWEL PULL

Use the same towel on the ground with a soup can at the end of it.  Using only your toes, you will pull the towel with can closer to you.

Drill #3 – BIG TOE SWEEP

Use same towel and set-up from before.  Using only your big toe, perform a gliding side-sweep inwards with your foot. (see video)

Drill #4 – TOE SWEEP

Same exact drill as #3, except you will be using your smaller toes.


These are relatively self-explanatory.  To up the difficulty level, try performing with your eyes closed or while standing on a pillow!



-GOOD LUCK TO STEVE F. and his partner int he Tuf Love competition @ CrossFit Sanitas

-Saturday 2/7/15 – Verve is hosting their Free Community Class @ 8am.

-Wednesday 2/11/15 and Thursday 2/12/15 – The Body Fat Testing truck will be here!



  1. Linda Kiker :

    I love all the foot attention. Thanks guys!

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