videos

The deadlift is a misunderstood and oft vilified movement. The truth is - we do it every day. Coach Traver Boehm shows us how to do it correctly and safely.
Use this video, that l call The Fab 5 Snatch Drill as your template for the learning the snatch. Get the positions, get the transitions, and practice, practice, practice.
Looking for a new and interesting way to get your abdominal muscles warmed up before a workout or before BJJ/MMA training? Check out this kimura warm-up drill.
Learn the basics of how to perform a push press - similar to the shoulder press, but using your hips to create momentum, so you can move more weight. Also known as the "cheating shoulder press."
Get the basics of the putting weight over your head with the press - with Coach Traver Boehm.
Coach Traver shows up the "dummy up." Taken from Jiu-Jitsu and MMA, this drill is a great calisthenic exercise to spice up your warm-up or exercise routine.
Quick video outlining the dos and donts of the front squat - covering everything from taking the bar off of the rack, to hand position, and more.
The foot jab, or teep, is a fundamental movement in Muay Thai (Thai kickboxing). Here is a quick breakdown of the technique. This is a great kick to use in your workouts or in a warm up.
The butterfly pull up is the third pull up on the continuum from a strict dead hang, to the kipping pull up, and then on to the butterfly. This tutorial will walk you through this valuable movement.
The kipping pull up is one of the most fundamental movements in CrossFit. This video breaks down the three main aspects for learning the movement in a simple fashion.
Once you have mastered the air squat, now it is time to add some weight and move onto the back squat. Learn the back squat essentials with coach Traver Boehm.
Sometimes people are nervous to try shadowboxing for warm up because they are afraid they don't know how. In this video, coach Traver Boehm walks us through a great shadowboxing routine.
The overhead squat is the hardest of the squats. It will expose any faults you have in your form. In this video coach Traver Boehm goes over the basics to get started.
The squat is the most fundamental movement in CrossFit as well as Olympic lifting.  Here's a quick video outlining proper squat form.