[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...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11767" img_size="large" add_caption="yes" alignment="center"][vc_column_text]After a traditional mini-Cindy warm-up, our Monday circuit has just three movements: an odd carry more lunging jump rope Then, we'll lean into a barbell complex for load from the 2021 Open. Simple and elegant prescription for getting stronger! [/vc_column_text][vc_separator][/vc_column][/vc_row]

[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] Our Friday metcon day starts with a Bench Press (yes, again!). Then, in teams of two we'll work a 3 minute station drill where teams will work through the following: Row/Bike Burpee/Plate Step Up Wall balls, side by side alternating Immediately into 200x situps [/vc_column_text][/vc_column][/vc_row]

[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...you've heard us say it so here we go: Our squat today is a front squat - and your squats are looking better so we're stoked to see the performance and loads today. Our press is a combo...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11706" img_size="large" alignment="center"][vc_separator][vc_column_text] We'll begin today with our weekly pushup focus - most likely you'll be at the same progression with higher reps. Patience our padiwans! Then, in teams of two - split equally, you'll tackle a descending rep scheme (albeit a high rep, descending rep scheme!) of front...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11704" img_size="large" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill...you've heard us say it so here we go: Our squat today is a barbell thruster. No superset movement so you can work on technique, load...wherever you are in the mastery of the Thruster. Our press today is...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11703" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Good Morning Legends! Our four-rounder today will have you all working on: body rows walking lunges (yes, again...consistency = results) Dbl DB DL's planks After last week's rough week this will feel good! In the end, we'll work on our grit - grip strength -...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11702" img_size="large" alignment="center"][vc_separator][vc_column_text] Our Metcon Friday will start with a barbell back squat for some strength work. Then, in teams of 2, athletes will alternate every 1:30 or 5 Rds each (1 works at a time) Your goal – accumulate calories in a 15-minute AMRAP 30x jump rope 5x...