Thanksgiving falls on Thursday, November 23rd this year. Many of you may remember that Ed and I (Sam here, obviously), had an agreement with each other that even as a small business, we will make a concerted effort to take two weeks a year away from the box. Sometimes R&R...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11135" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Another simple day. It's funny how the basics, calesthenics or *gymnastics" as we call it, are discounted as not as hard as the barbell...yet we're not as good at the gymnastics - not as strong in these movements...hmmmmm🧐, Lets fix this! Today you'll see pushing, pulling,...
[vc_row][vc_column][vc_single_image image="11109" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Two weeks ago you tackled an unofficial CrossFit Hero - Jimmy. Today you'll tackle another one. This time, it's an official CrossFit Hero: Manion. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11103" img_size="large" add_caption="yes" alignment="center"][vc_column_text]WEAK THINGS BREAK (from Westside Barbell) Our strength today is atypical. We'll kick off with a DL (which we usually end with). Then, Wednesday Bench Press...again, not the norm but we know you'll love it. Our ongoing focus this quarter is "gymnastics" or calisthenics...so we're pushing...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text]Today is a simple and powerful day: Pushing - Pulling - Squatting - and then Grace Practice We'll continue our pull up progressions working on this as our priority this quarter. Our four rounds is only three movements today: After pulling... ...we'll grab a set of...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11082" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! Check out the image above. Ironically, to lower body composition and achieve many of the markers in the "fitness" level of this curve, you need to keep muscle mass up. And here we are - Wednesdays are our strength days. Shall we get...
[vc_row][vc_column][vc_single_image image="10117" img_size="large" alignment="center"][vc_column_text]Coach Sam here. This is NOT about me, but I love this picture. This was exactly one year ago. I was 15# overweight. I was bald. But don't I look happy? I was. Why wouldn't I be: I had the love of my life in my arms...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="8266" img_size="large" add_caption="yes" alignment="center"][vc_column_text]It's October! Our Breast Cancer Awareness Month efforts begin! Starting with... Your training...health is the most important thing you can have when dealing with a "disease" ...ugh...what a word. So, let's go! Today your four-rounder will see: Step-ups in high reps (Chad1000x is on Friday 11/10...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text] Fri-yay! (we love that phrase!) Today we'll practice for Grace/B4B, and keep with our pulling theme for the week. First, in teams of 2, you'll tacks 2/3 of Grace for time...practice cycling and play with what load you think you'll choose. Then, we'll work for a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6754" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! New plan today folks...we're going to tackle a sensitive subject with you all....Pull ups. What a PITA (look it up if you don't know what that means 🙂 But first, squatting...goblet squats for load supersetting with core work. Then....and you WILL COMPLY (LOL!)...we'll...