Wade & Em show us how some ways to work on shoulder stability in this video.

Shoulder Stability Work:
10 Arm Bar (each side)
10 Shoulder Retraction
50 ft. Server Carry

For TIme:
30-25-20-15-10-5
Goblet Squat 
Box Jumps (or Step-Ups)

Be sure to add this soup to your winter menu!

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4 Rounds for Time:

5 (each leg) Weighted Step Ups
5 (each leg) Jumping Step Ups
30 second plank
10 Weighted Squats
10 Jump Squats

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Check out this move April is showing us from our FLAGSHIP program today! It's a full body move that will get your heart rate up and pump going.

If you struggle with low back pain, this video is for you! Wade and Em explain how you can prevent back pain using a few of our favorite moves!

Listen in as Em reminds us that cravings aren't something to beat ourselves up about, they're our body's way of telling us something!

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Get in the holiday spirit with this dairy free latte sweetened with maple syrup!

By Emma Swanston

The skin is our largest organ and has so many different functions. Listen into this conversation between Em & Sarah Morgan to discuss the many purposes of the skin.

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In this video, Em talks about how to know if fasting is right for your body or not.

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3 rounds:

10-15 reverse lunge & twist
6-10 around the world
12-15 power clean to good morning
8-10 SL squat into bicep curl

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