[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10929" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our workout today is called 31 Heroes. On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47...
[vc_row][vc_column][vc_single_image image="10926" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. Our strength-biased Wednesday kicks off with a combo of FS & BS. You'll have a core movement in between sets. Increasing in complexity, our overhead begins with the challenge of getting the bar in the front rack to press it. So you get...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10924" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Last day of the middle of the year! 5 months left in the year. 7 months until the CrossFit Open. So much to plan for! So let's get at it: Our four-rounder will see only three movements because your warm-up has a twist to it. You'll...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10915" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Let's get some strength out of the way in the form of back squats. We need it...do it...you'll be glad you did. Next - in teams of 1, more training for 31 heroes. Some pulling on the ropes, and burpees (not for 31 Heroes - but...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10428" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday, Team! Let's get at it: Our four-rounder starts with more work on the rope ascents from the deck - pulling. Then, in line with the grip needed to do the rope pulls, we'll move right into some pinch grip plate carries. Double whammy! Next,...
[vc_row][vc_column][vc_single_image image="9771" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day! Weak. Things. Break. We'll start out with our squats, using DB's in the front rack position, we'll DB FS, and then use some plyometrics in between our sets. Next, the dreaded odd object press. Hard but worth it. We'll superset that push with a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll begin with a barbell deadlift to get some strength into our Friday. Next, in teams of 2, a little cardio...yes, in the heat. So bring the cooling towels you stocked up on during Amazon Prime Days and let's GOOOOO! Finally, a little core work...
[vc_row][vc_column][vc_single_image image="10898" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day! Squat. Press. Deadlift. Weak. Things. Break. Use the above as your mantra for the rest of the day. First, let's squat - barbell back squat super-setting with some plyometrics. Seniors need to jump (we reposted a social reel on this last week). Next: dumbbells...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10897" img_size="large" alignment="center"][vc_column_text]Happy Monday, Team! Let's get at it: Our four-rounder starts with more work on the rope ascents from the deck - pulling. Then, in line with the grip needed to do the rope pulls, we'll move right into some pinch grip plate carries. Double whammy! Next, you...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10871" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We start our Friday with your fave: Bench Press. Then, for our conditioning piece, we'll see a 12-minute EMOM of DB thrusters and box step-ups or jumps. Finishing off with some plyometrics. Simple. Effective. Strong. Have a great weekend team![/vc_column_text][/vc_column][/vc_row]