[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11838" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is odd-object dominant. DB HPC Dball slams Jumping jacks Weighted walking lunges Then, our last Murph prep.  Ed calls this "concessions"...how many concessions will you make in this workout? 100 reps total of pull ups, pushups, situps and squats. plenty of time...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11838" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is odd-object dominant. DB HPC Dball slams Jumping jacks Weighted walking lunges Then, our last Murph prep.  Ed calls this "concessions"...how many concessions will you make in this workout? 100 reps total of pull ups, pushups, situps and squats. plenty of time...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11787" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friyay! Backsquats....then   Rhonda's Burpee Challenge - short post - let's do it![/vc_column_text][vc_separator][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11817" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Before we dive into our Wednesday workout...some shameless sel-promotion! Above is one promotional image for this Saturday's Seminar: Growing Old and Staying Young. Now, while you can the full-Magilla HERE, a quick snippet: If you're reading this you know that Ed and I (Sam here)...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11546" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is Murph-prep. Bike or Row Pulls, and Squats (pushes later) Then, some conditioning...in teams of 2 Dball slams and heavy farmers carry Intensity is decreasing for us for this next cycle due to the heat. Come prepared - cooling towels, hydration, light...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11792" img_size="large" alignment="center"][vc_separator][vc_column_text] Bench Press starts our Friday out. Followed by...a traditional CF Benchmark Girl - sort of a stepped up Cindy. Today we'll tackle, in teams of 2, Barbara - all bodyweight, all day! 5 RFT or 30' cap, in teams of 2, no break between sets: 20x...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11789" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill and more useful in general. (Westside Barbell & Mark Rippetoe, respectively) Our Wednesday strength combines a front and back squat for our squat. Our press is a push press. And we deadlifted on Monday so we're...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11787" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday folks! We'll work on our Rhonda's Burpee Challenge in the warm up (everyone's favorite!). Then, our four-rounder is again, only 3 rounds and 3 movements. core DB cycling shoulder to overhead We'll finish out our day picking up the DL from Wednesday in a...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11759" img_size="large" alignment="center"][vc_separator][vc_column_text] This Friday begins with our weekly push-up effort. Everyone will go on the :20 this week...keep progressing. Then, we'll tackle an old CrossFit Football workout: CrossFit Disco. In teams of two with a fun rep scheme, power cleans and pulling. We continue to lean into "gymnastics"...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11761" img_size="large" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill. Repeat this every day. Our squat today is a combination of front squat  and back squat. Our press is ...well a push pull combo that's a little metabolic. And our DL is a traditional BB DL. Solid...