[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11299" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Your Monday four-rounder is tough - if you do it right. Today you'll work on: some kind of jump with the skill level at your limits dumbbell clean and jerks jumping pull ups wall walks Then, short bouts of effort over a longer duration we'll work...

[vc_row][vc_column][vc_single_image image="11292" img_size="large" alignment="center"][vc_column_text] This Friday we'll begin with bench press - five sets of ascending load and descending reps—one of the class faves.  Next up, you have another Open-like WOD modified to improve conditioning, not necessarily practice higher level skills...so, we'll tackle a triple to jump rope, leg levers...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11281" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday-funday! Today we'll see more wall walk practice, some rowing sprints and a two-fer of odd object ground to overhead coupled with some wall balls for a quick burst of intensity. We'll finish up today with an EMOM of Thrusters and "rope-a-dope". Tis Open Season...can you...

[vc_row][vc_column][vc_single_image image="11274" img_size="large" alignment="center"][vc_column_text]Today is a great day! We'll begin our Friday with a Strength Workout that comes from the 2021 CrossFit Open. It's a complex for load. We'll spend 15+ minutes here building in load with a complex of deadlift, power clean, hang clean and  jerk or push press...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11275" img_size="large" alignment="center"][vc_column_text]Hump Day Strength - it's a thing! Weak. Things. Break.  Don't forget this...as we climb into an atypical Wednesday that is generally without a barbell. Let's get stronger on non-traditional objects. We'll start with a dbl DB squat - we like this because it taxes your shoulders,...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11276" img_size="large" add_caption="yes" alignment="center"][vc_column_text]And...here we go again! Today after a solid warm up, your four round circuit will include: horizontal pulling squats and more squats burpees deadlifts Good opportunities here to get more mobile, get stronger and improve your cardiorespiratory endurance...what you put in it is what you get...

[vc_row][vc_column][vc_single_image image="11154" img_size="large" alignment="center"][vc_column_text] We're going to lean into some strength post-Turkey Day and then hit up a short, fast metcon...yes, better than a "long cardio sesh" for burning off what you did yesterday! We won't ask! So our lift today is the Bench Press - taking our time to...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11154" img_size="large" add_caption="yes" alignment="center"][vc_column_text]One day until Thanksgiving - hence the repeating Turkey at the top! Excellent strength day today - and we're good at these lifts so get on it! Barbell thruster in place of the backsquat, strict press, and deadlift. One of our favorite days! Good luck -...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11154" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday Fit-fam! With Turkey Day only three days away let's focus on getting some fitness before that lazy, high-carb day! Today our 4-round Monday includes body rows for our pull, DB DL's of varying loads and reps for our hinge, L-sits for triceps and core,...