Blake Armitage on Instagram: "Be a Bar Burpee Pro ✅ Efficiency is the key to smooth, effortless looking bar facing burpees! 😮‍💨 Without rhythm, it becomes a mess 🥴 1️⃣ Envision diagonal lines on either side of the bar. 2️⃣ The hand that is in contact with the line is the side you’re jumping to. 3️⃣ Both feet land on either side of the hand. 4️⃣ Pick the hand up as you rotate into it."

Blake Armitage on Instagram: "4 weeks 🥲 Time flys. But it also doesn’t. Feels like it’s been forever since I snapped my tendon off the bone, but also feels like I still have forever to go. I still haven’t started rehab, as the tendon is still healing. It needs to be somewhat strong before it can handle some stress. In the meantime, I’ve been struggling with training—specifically progressing in advanced movements. Until I can rehab my knee and somewhat use it, I’m going to specialise in pulling

Blake Armitage on Instagram: "Speed Drills ⚡️ Increase your speed under the bar for snatch with these 4 lightning drills "

GYM JUNKIE by Ali Richardson on Instagram: "A surprise hero wod was thrown at the wodfix crew this evening. Chad 1000 1000 box step ups with a 45 min time cap 🔥♨️🌶️🥵"

Blake Armitage on Instagram: "1-rm Dip  Someone lend me some thinner plates. Im full spread eagle over here tryna fit them between my legs  That’s a 95% bodyweight dip ‍"