This is Jeanette. A badass Masters athlete who’s been doing CrossFit for years. 💪🔥 As part of the Affiliate Athlete Academy, all we did was add 15 minutes of extra training she could do before or after class. Just 15 minutes. That’s it. And in that time? ✅ Back Squat PR — 220 lbs ✅ 23 unbroken Toes-to-Bar (yes… twenty-three) ✅ Butterfly Pull-Ups locked in ✅ Keeping up with the young guns in class — and honestly, dusting them some days She’s living proof that age is just a number and that 15 mi
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This is Jeanette. A badass Masters athlete who’s been doing CrossFi…
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Here 🔽 So you want to do Butterfly Pull-Ups, eh? Alright… here’s the truth you probably don’t want to hear. 😏🦋 ✅ Step 1 — Learn a REAL Kip Swing Not that soft, half-effort kip you’ve been doing for years. I need you kicking back hard with your glutes and pressing down with your lats so your eyes get level with the bar. If your kip is weak, your butterfly will be worse. ✅ Step 2 — Learn how to do a STRICT Pull-Up Yes… I’m saying it again because some of you still don’t get it. You’ve been doin
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Here 🔽 So you want to do Butterfly Pull-Ups, eh? Alright… here’s the …
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Here 🔽 Having trouble figuring out the Butterfly Pull-Up rhythm? 🦋 Try this drill: BOX BUTTERFLY PULL-UPS. The box takes some of your bodyweight off the bar so you can actually focus on timing, not survival. 😅 How to do it: ✅ Start with a higher box → less bodyweight = easier to learn the movement ✅ Gradually lower the box → more bodyweight = closer to the real thing ✅ Focus on the circular path of the shoulders (hollow → arch → hollow) But listen… ⚠️ If you can’t do 10 strict pull-ups, this
Here 🔽 Having trouble figuring out the Butterfly Pull-Up rhythm? 🦋 Try thi…
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This is Vic! One of the athletes inside the Affiliate Athlete Academy. 💪🔥 A couple months ago, she went from a crazy busy job… to a not so busy one. Meaning? She finally had time to hit classes more consistently. Great, right? Well… not exactly. She started feeling sore, tired, drained, zero energy in workouts, and wasn’t seeing any real progress. So I asked the obvious question: “Okay… what are you eating?” Turns out — she never increased her calories even though she was training way more. Cl
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This is Vic! One of the athletes inside the Affiliate Athlete Academ…
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JD Gyms Birmingham has been recently upgraded! 📈💪 Check out our new video tour to see what we're all about... We've added tons of new equipment, from extra plate-loaded machines to stair masters and top quality lifting platforms. 🏋️ The women-only area has been doubled in size and totally refurbished... plus, the studio has been revamped for our classes! 👯‍♀️ 😎✌️ If you're not a member yet, please feel free to come in for a tour and make sure you don't miss our current membership offer here
JD Gyms Birmingham has been recently upgraded! 📈💪 Check out ou…
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@maximus_dalton28 pulled a 270lb trap bar PR. He'll be looking to get more than this in KC this weekend. | JD's Gym
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