[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11478" img_size="large" alignment="center"][vc_column_text]Weak. Things. Break. After a spirited warm up...it's pretty simple: BB Power Cleans BB Push Press BB Dead Lift BOOM! Have a great lifting sesh![/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="11475" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday-funday! We'll work through our typical Monday four rounds "not for time" today with the following movements: goblet squats and air squats bicep curls situps box step ups Then, to work your brain and your body, we'll challenge you with a 12 min AMRAP with a...
[vc_row][vc_column][vc_single_image image="11468" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Fri-yay! Here we go: today you lean into the health of your heart. Steady as she goes....easy movements...pace yourself. After a heavy bench day, we'll rotate through rowing, shuttle runs and short plate jumps or steps....multiple rounds. Your heart will thank you.[/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11463" img_size="large" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Super simple today.... A combo of back squat/front squat. A heavy DBall push press to challenge your overhead mobility. And a long descending rep set of deadlifts. Lots of strength happening today![/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="11462" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Congratulations to OBG on competing in the Best Damn Race 5K this past weekend! Monday is upon us. Most of our movements today are basic - so we give you an opportunity to do them exceptionally well...make them a little harder if you're proficient with...
[vc_row][vc_column][vc_single_image image="11432" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! You will have a barbell or a dumbbell in your hands virtually the entire class! We know you're excited! After a Bear-Complexy Warm Up, you'll immediately tackle a complex from the Open workout 21.4 - barbell complex for load. Have fun with...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11429" img_size="large" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Today we'll replace our squat with a power clean. In place of this full range of motion squat, we'll trade off speed in the power clean. Focus today: the first pull off the deck into the second...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11422" img_size="large" add_caption="yes" alignment="center"][vc_column_text]More about leaning into challenges here. The image above I took from (full credit below) Garciano Rubio's Instagram Page. The CrossFit Book shared it, so I looked, and dug into it, and into him, and his ....CrossFit Gym. What a cool dude! While his sport is...
[vc_row][vc_column][vc_single_image image="11399" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! We start our Friday with a strength WOD: Thrusters. Then, in teams of two, the benchmark girl "Jackie". Rowing, thrusters and pull-ups. Scaling will be posted at the box. Simple but super tough. Have a great weekend all you "Legends"![/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11400" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Back to our "normal" for a week You'll spend about 15 minutes or so on each of the basic lifts: BS, PP, DL. Starting today...especially in our two habitually late classes, you'll have 15 minutes to...