[vc_row][vc_column][vc_single_image image="12330" img_size="large" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY We'll squat our butts off in the warm up. Your four-rounder will see: jumping pull ups rope climbs rowing/biking Then, we'll partner up for an almost 20 minute conditioning session - be happy for the cooler temps! WEDNESDAY Our warm up...

[vc_row][vc_column][vc_single_image image="12330" img_size="large" alignment="center"][vc_column_text]Back to a regular schedule this week. Time to brush of the holiday rust and let's get to it! WORKOUTS FOR THE WEEK: MONDAY We'll repeat the warm up of all warm ups (soon you'll get it) to start the week. Our four-round Monday will include: burpees...

[vc_row][vc_column][vc_single_image image="12324" img_size="large" alignment="center"][vc_column_text]HAPPY NEW YEAR GRANDMASTERS! The image above is from our new affiliate headquarters: MetFix by BSI. If you've never heard of them, first go HERE. It's an impressive site already. This is truly heart of what we do, and have done for the past 15+ years. The...

[vc_row][vc_column][vc_single_image image="12318" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Merry Christmas and Happy Hanukah! WORKOUTS FOR THE WEEK: MONDAY After a burpee-starter (yay, burpees!), your four-round Monday will see pushups, jump rope and body rows - lots of body-weight movements today. Then, since we're missing Wednesday's workout due to the holiday, we'll hit up our...

[vc_row][vc_column][vc_single_image image="12310" img_size="large" add_caption="yes"][vc_column_text]HAPPY HOLIDAY AND THANK YOU TO EVERYONE WHO ATTENDED OUR CHRISTMAS PARTY SATURDAY NIGHT! WORKOUTS FOR THE WEEK: MONDAY Our four-rounder will include double dumbbell deadlifts, a ME C2 Row, body rows and a little core work. Then, we'll tackle a longer EMOM of jump ropes coupled...

[vc_row][vc_column][vc_single_image image="12287" img_size="large" add_caption="yes"][vc_column_text] MONDAY For our warm up you'll be asked with a partner push up workout. We WILL get better at pushing! Then, our 4 rounds will include wall balls, our new movement of K2, and farmers carries. Finally, you'll bust out some power cleans in a partner...

[vc_row][vc_column][vc_single_image image="11972" img_size="large" add_caption="yes"][vc_column_text] On Monday, after a foundational warm up (start getting used to that!) your four-rounder will see: Burpees, lunges and a ground-to-overhead movement. Then, we'll spend the remainder of the class on the barbell working through 3-round sets of the Bear Complex Reminder: Bear Complex is: PC+FS+PP+BS+PP...

[vc_row][vc_column][vc_single_image image="12247" img_size="large" add_caption="yes"][vc_column_text]Reminder: The gym will be closed Tuesday through Friday of this week for owner R&R. We emailed home programs for you to keep your fitness up! Happy Thanksgiving to all our athletes - current and past, and to our coaches. Our community is unlike any other in...