[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11701" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day is upon us Heavy Goblet Squats for your squat. Our overhead is going to be the overhead (PP/PJ) from a hang power clean and jerk. And our deadlift is the barbell deadlift - straightforward. Finally, we'll cash out with our weekly bout of...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11700" img_size="large" add_caption="yes" alignment="center"][vc_column_text]April Fools! (No fooling you...but it's a good day!) We'll start with a fun pulling warm up - alternating between pull ups/RR and bent over rows. Then our four-rounds will have us going the following: box step ups walking lunges kettlebell swings high rep high knee...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11690" img_size="large" alignment="center"][vc_separator][vc_column_text]Bench Press Friday! We'll spend the first part of the hour on the bench: 4 rounds of descending reps to a heavy set of 2 Then, we'll tackle a team AMRAP of single unders, double dumbbell hang SQUAT (YES!) cleans, and ring rows, working toward that RX...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11689" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day sees our favorite classics: Barbell back squat Barbell deadlift But...then we'll sub our out barbell press for some push-up work! We'll be working on this for the next several weeks - months, so settle in and get better! [/vc_column_text][vc_separator border_width="3"][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11687" img_size="large" add_caption="yes" alignment="center"][vc_column_text]After a spicy warm up ... Our 4-rounder will see some elemental work today. We need MORE quality on tricep work... single-legged strength and balance wall balls...always wall balls! overhead work And of course, as a finisher, SO. MANY. BURPEES! Have fun with this![/vc_column_text][vc_separator][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11022" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll honor young Theo - it's his birthday!   But first - 5 rounds of some body building and gymnastics. Then, In teams of 2 we'll tackle Theo's WO "A Tribute to Theo" For time: 22 cal row or 17 cal bike 17x box step ups...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11657" img_size="large" alignment="center"][vc_column_text]Wednesday's strength is back. After some gymnasty warm-ups, we'll hit our three priorities: Squat - as a tempo box squat Press - as a long sit dbl DB press Hinge - as a high rep, multi load UB KB DL (you've done this a lot in the...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11649" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we're finally back to our normal schedule! Our Monday will start with some "plank wars" - sounds fun right? Maybe! Then our 4-round Monday is back. We'll see: tempo back squats long sit dumbbell presses high rep multi load KB DL's and a few other...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11611" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll tackle whatever CrossFit.com gives us for 24.3! You can find it here: games.crossfit.com [/vc_column_text][/vc_column][/vc_row]