For back squat focus on driving the knees out, sitting back on the heels and shooting the hips back as far as you can! A good adjustment to make to keep your chest lifted is to drive the elbows forward (in front of you) which is very helpful at the bottom of a squat.

Michael focusing on his back squat form

Nice Alfred… keep those eyes looking forward!

Excellent form Betty!

Great form on those turkish situps Gray and Jamilah!

Great explosiveness!

Welcome to all of the new members of the early morning crew… Alred, Chuck and Glen! Great to have you guys!

Stacy working with Ruth on the OH Squat

Looks great Ruth!

No better way to start the day then with KB Swings!

Form is right on Nick!

Steph showing us the progression for the plank walkouts

The group going strong!

Plank walkouts…. a new favorite!

Nice pull up Katie… welcome to the group!!

Gray on GHD situps!

Early morning crew working hard!

Fix the hand position…. you can’t do presses with a passive position. Creat tension in arms, get the forearms vertical, and drive the weights up. Bring them down and keep them straight, not floppy.

Hang in there – you’re getting it!

Just like Nick is doing here… it’s good to take a slight lean back while taking a deep breath at the very beginning of the shoulder press. This gives you a little bit of extra leverage and drive that you otherwise would not have. Just make sure to bring your body back into alignment and bring the head through once the bar is over head.

Here Carrie shows us a great example of an unsupported wrist (left) and a supported wrist (right). You always want to have a strong supported wrist when doing shoulder press.

Looks strong Jamilah!

I think Carrie is ready for a nap after this wod! Great work all!

Congrats to those listed here for their specific achievements and to all of you guys for your hard work!!

Shoulder press form is right on Betty… wrists are supported, knuckles to the ceiling, elbows locked out, head coming between the arms and thumbs are wrapped around the bar.

Very nice Clare… rotate the knuckles skyward just slightly and you’re right on track!

Keep up the great form ladies!