[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10793" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday training will continue our October B4B work with a longer conditioning cycle of C&J's. But before we get cracking on that, we'll hit up our four-rounder of only three movements today (we're starting a new "pulling" cycle Wednesday so need to save up your...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10676" img_size="large" alignment="center"][vc_column_text] You'll tackle a long (unofficial) CrossFit Hero Workout today named Jimmy (source: WODWell) We'll spend the first 10-15 minutes getting your deadlifts warmed up. Then, in teams of 2 you'll tackle this 30 min AMRAP (gulp!) “Jimmy” 5x DL (Young Rx 265*...we'll scale your loads back!) 7x...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10712" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! We're increasing rounds this week for some higher-volume back squats. Supersetting with plyometrics it starts your Wednesday off right! Next, we'll work on cycling two different kinds of pressing, for both load and coordination...skills on the barbell. You'll superset with some loaded pulling....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11022" img_size="large" add_caption="yes" alignment="center"][vc_column_text]HAPPY BIRTHDAY GREG M AND ROB B! Our Monday four rounder includes high rep box step ups double DB PP bike/rower sprints some landmine pressing Finally, we'll cash out with a traditional rep scheme of UB power cleans. A lot of volume on this fine Monday.[/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11003" img_size="large" alignment="center"][vc_column_text]Back to a more traditional Friday and with hopefully cooler temps! We'll Bench for our strength today. Then we're starting our Barbells for Boobs work with 5 rounds of HPC&PP or Jerk OTM...starting to build some light volume here. And we'll cash out with some bodybuilding and...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11002" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! Back to traditional Wednesdays, mostly! Squat: we'll see Dumbbell Squats again, but that's good because they're hard! Press: we'll barbell push press for lower reps and higher loads, again, so hope you tracked your loads from last time. Hinge: we're back to barbell...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11005" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today is Patriot's Day, honoring those who served and those lives lost on 9/11/2001. Teams of 2 to 3 today will conquer the following: 2001 Meter Row, run or equivalent distance Bike 11x Burpees 11x Dbl DB Thrusters 11x Burpees 11x KB DL 11x Burpees 11x...
[caption id="attachment_10953" align="alignnone" width="300"] Weightlifter emoticon[/caption] You're getting the workouts for the entire week on this blog post! Yay, you! Monday your four-rounder includes push-ups, wall balls, wall walks/plank holds, and some new behind-the-neck work. We'll end the day with an EMOM of walking lunges and planks. Wednesday will...
[vc_row][vc_column][vc_single_image image="10985" img_size="large"][vc_column_text]We rarely cut corners on feeding our blog, but we have some exceptions this week so our training for the week is as follows: Monday With our demographic we rarely have a workout like you will have today. It's called the Bear Complex, and you will spend the...
[vc_row][vc_column][vc_single_image image="10985" img_size="large" alignment="center"][vc_column_text]Still...Full speed ahead! Tropical Storm ( or Hurricane) Idalia - our first storm of the season is coming! Evenwith gulf temps being at record highs, luckily we've escaped any truly early-season storms to date. As the track and intensity stands, Tuesday will just be wet, warehouse roof...