[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10898" img_size="large" add_caption="yes" alignment="center"][vc_column_text]A little change up with your program this week. Our four rounds is with just two main movements today flanked by jump rope: inch worms and walking lunges. Thank we'll tackle a team AMRAP of 22 minutes - yes, longer! Your challenges here will be rowing...
[vc_row][vc_column][vc_single_image image="11490" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Sorry for the blip with missing WOD posts, guys! We're fixing to launch the new website and have had some hiccups locally. Friday! Prepare for a rainy, crappy weekend...we'll make up for it with your workout today. We'll start with "Sam's favorite warm up" -...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11485" 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: push ups kettlebell swings HKM Dball work We'll finish up with some team AMRAPs of lunges and bear crawl. Don't worry - scaling and progressions for everyone. Just show...
[vc_row][vc_column][vc_single_image image="11480" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Alright, folks! Coaches Ed and Sam are "taking a personal day" (don't fall off your chairs or anything!)...so BE NICE TO THE COACHES TODAY! LOL Our strength workout is a back squat today. After that, you know it's Friday, so some heavy breathing will be...
[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...