[vc_row][vc_column][vc_single_image image="11226" img_size="large" alignment="center"][vc_column_text]Great read below on bone density and the relationship with body composition. We are always harping on your diets as much as your training - being healthy is hard in our world...you have to work at it. Results: We found an inverse association between fat proportion in...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11219" img_size="large" add_caption="yes" alignment="center"][vc_column_text]WEAK THINGS BREAK We have a fun (and challenging) KB complex for your warm up today. After that, we'll head right into our strength piece of a Dbl DB Thruster with higher reps. We're trying to climb in load, with the only limitation being the jumps...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11216" img_size="large" add_caption="yes" alignment="center"][vc_column_text]With Chad under our belt, we're getting back to work and are super stoked about the progress with our Clean Complex work, so we'll see more of that! We're not only developing fitness and health, but athletic skills with a loaded object, speed and improved balance...

[vc_row][vc_column][vc_single_image image="11205" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] After a spirited warm up, we'll tackle the CrossFit Hero Chad 1000x in teams of 2. Chad's story through The Step Up Foundation October 29, 2018, Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments,...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11207" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll begin our Monday AGAIN with some Chad1000x practice. Chad is this Friday so let's get ready to honor the hero. Our Monday four-rounder is a three-rounder today - where you'll see KB Goblet Squats, Bear Crawl, supermans and a loaded ground-to-overhead. We'll spend 25 ish...

[vc_row][vc_column][vc_single_image image="11188" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Warming up today with Chad 1000x Practice...and then...a classic CrossFit Benchmark... Filthy Fifty - our version For time: (staggered start) 50x plate jumps 45# 50x jumping pull ups 50x KB swings 50x WL steps 50x V-ups or situps or SKU 50x Plate GM 25/10 50x WB...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11191" img_size="large" add_caption="yes" alignment="center"][vc_column_text] WEAK THINGS BREAK Our day starts with MORE Chad 1000x practice. Then we'll partner up for a hang squat clean as our squat today. Our press is two parts - a 4x4 push press or jerk from the rear rack, and a 4x4 from the...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11174" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday four-round day is pretty typical with a few surprises nestled into the usual. You'll perform higher reps of pushups today, and they're to be unbroken. This means we'll be setting bars up, because you need to make them a bit easier to be able...

[vc_row][vc_column][vc_single_image image="11164" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Grace is a CrossFit Benchmark Girl Workout -not, not "for girls", just named after one. For time: 30x Clean and Jerk 135/95 for age group 55 and under. (C&J fastest way possible within the standards, rebounding from the clean to jerk is OK) Loads for our...