WOD: 12-31-16

Please note that the St. James gym will be closed today. The Columbus location will be closed at noon.  Sorry for any confusion or inconvenience!


Team WOD: For time:

120 Front Squats (135/95)
40 Handstand Push Ups
100 Deadlifts
40 Strict Pull Ups
85 Kettlebell Swings
40 Toes to Bar
100 Cal Row


Saturday GIFs…

This will be easy.
No, really.

Those Front Squats alone would be enough,




WOD: 12-30-16

Pre WOD:  Coaches choice

3RM High Hang Squat Snatch (2 second pause at the bottom on each catch)

WOD: 21 – 15 – 9 reps for time of:

Cal Row
Hang Power Snatch (95/65)


Let’s take a look at that schedule…

Tomorrow: Business as usual
Sunday (1/1): We are closed!
Monday (1/2): Business as usual

I am sure that MINDBODY already told you that, but this makes it more official,




WOD: 12-29-16 – Dr. Wes Hendricks!

Pre WOD:  

30 second of Singles
30 seconds of Backwards Singles
30 seconds of Doubles
30 seconds of Backwards Doubles
30 seconds of Triples

Hip / Calf mobility

12 minutes to build to:

5RM Front Squat @33×1

WOD: EMOTM for 21 minutes:

Minute 1: 50 Double Unders
Minute 2: 14 Kettlebell Swings
Minute 3: 10 Toes to Bar


The doctor is in…

Click here for the video!

The best hip stretch you aren’t doing:

In last week’s safety squat bar video I mentioned poor hip mobility as a cause for the inability to maintain an upright chest when squatting. To improve an athlete’s squat, I need to address their hip INTERNAL rotation.


External rotation of the hip is easy and hip internal rotation is a great predictor of overall hip health.

It is common for an athlete’s knees to cave in when they squat. An immediate fix is to cue hip external rotation, which is the correct thing to do. But why are the hips collapsing into internal rotation? The answer is likely that they already lack motion in that direction.

Hip internal rotation should be viewed the same as spinal flexion. You need a good amount of spinal flexion (touch your toes) to correctly perform a deadlift, but you don’t want to actually flex your spine when deadlifting.

Lack of internal rotation can be a main cause for the common hip pinching in the front of the hip when squatting.



If you’re experiencing hip pinching in this stretch, or when squatting, I encourage you to get your hips looked at by a professional to make sure there isn’t anything intrinsically wrong. Unfortunately lacrosse balls/bands + YouTube aren’t the new doctor!

This is huge,





WOD: 12-28-16 – A message from Kendra!

Pre WOD: 3 sets of: 

150M Row + 5 BJSD

During rest: 

7 – 10 RDL
30 second Hollow Body Hold

Starting 5/3/1 Wendler Deadlift Cycle

Build to a heavy, but perfect heavy single Deadlift for the day

WOD: 4 rounds for time of:

3 minutes on / 1 minute off:

8 Deadlifts (135/95)
8 Box Jump Overs (24/20)


Kendra Epstein…

I started working out at RCFBB just about a year ago. If you read my first blog, you’d know I was a little freaked out on day one! A year later I can truly say I appreciate being a part of this community. I’ve met some incredible people and had a ton of fun sweating it up with you. I want to thank the coaches and many of you for all your support. This community is a cool thing!

Those of you who I’ve had the pleasure meeting know that I have my own business independent of the gym. Within the gym, I’ve had the pleasure of coaching some of you individually, and we ran a small group program this fall. I am excited to share we will be rolling out the group nutritional program to the rest of the gym in January. If cleaning up your diet / getting back on track is part of your 2017 goals, let me know.

Stay tuned for more information in the next blog. Initially, there will be very limited space so if you’re interested so please message me, and I’ll send you the details.

I hope you all have a wonderful Holiday Season with your friends and family.

Best Wishes,



Very cool,