[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...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11401" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Leaning into challenges on this January Monday. We know you're not here to socialize (well, maybe after), but rather to get stronger, more mobile...fitter. So today, here are some suggestions for how to progress. It's easy to get stuck in "this is what I do" or...
[vc_row][vc_column][vc_single_image image="11375" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! We'll start with a long bench press set today. Then for a longer EMOM, we'll work on a complex of Hang C&J, Front Squats, and Walking Lunges. Finally, in teams of two, we'll introduce a new explosive movement and scale up and...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11372" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our first workout of the New Year! We'll hit up some barbell back squat first - need to lift heavy starting the new year. Then, we'll combine our deadlifts with a little intensity in a longer metcon with a descending rep scheme of DL's and an...
[vc_row][vc_column][vc_single_image image="11379" img_size="large"][vc_column_text]Coach Sam here. Ed and I are on an absolute TEAR this year to make our athletes, and frankly anyone who will listen to us 😂, take control of their health. Obviously, based on our membership demographic here at the box, we're slightly leaning into the senior population,...
[vc_row][vc_column][vc_single_image image="11366" img_size="large"][vc_column_text] 2024 is my year to...my year to what? For many of us, we see the New Year come and go, and before we know it we've taken that trip around the sun and we're in the exact same place again one year later. Time flies, as they...
[vc_row][vc_column][vc_single_image image="6299" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Friday's are no joke around here, but what we've found in our training with you has been it's time to up the ante with the cardio....we're strong, we're getting really good at gymnastics, but we're falling apart when our hearts rates are up more than...