[vc_row][vc_column][vc_single_image image="12963" img_size="large" add_caption="yes" alignment="center"][vc_column_text][/vc_column_text][vc_column_text]WORKOUTS FOR THE WEEK   MONDAY Reads like a weightlifting gym: Low bar back squat, strict press superseding with high rep DB shoulder work, then traditional hinge deadlift. WEDNESDAY Our 4 rounds for quality, swapping Wednesday and Monday this week, will see: 3 minute row (focus:...

[vc_row][vc_column][vc_single_image image="12953" img_size="large" add_caption="yes" alignment="center"][vc_column_text]METFIX FOUNDATIONS, COMPLETE! Dang was that a blast from the past! Ed drove us (Sam, Moana and Jean) to Jacksonville for the weekend to attend the MetFix Foundations Seminar. Lemme catch you all up here: In 2007 Ed and I started CF'ing and were introduced to...

[vc_row][vc_column][vc_single_image image="12945" img_size="large" add_caption="yes" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]WORKOUTS FOR THE WEEK   MONDAY After the best warm up ever, we'll hit our 4 rounds for quality - upping the rowing time by a minute, plus some front squats and progressions toward knees to elbows (insanely hard). Then, a...

[vc_row][vc_column][vc_single_image image="12937" img_size="large" add_caption="yes" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]We're rolling out of September soon! Time for the LAST QUARTER of the year, ripe with prep for the holidays and the start of 2026 and the CrossFit Open in February! So much to do, so little time!   WORKOUTS FOR...

[vc_row][vc_column][vc_single_image image="12923" img_size="large" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]We're rolling out of September soon! Time for the LAST QUARTER of the year, ripe with prep for the holidays and the start of 2026 and the CrossFit Open in February! So much to do, so little time! WORKOUTS FOR THE WEEK:...

[vc_row][vc_column][vc_single_image image="12923" img_size="large" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]We're rolling out of September soon! Time for the LAST QUARTER of the year, ripe with prep for the holidays and the start of 2026 and the CrossFit Open in February! So much to do, so little time! WORKOUTS FOR THE WEEK:...

[vc_row][vc_column][vc_single_image image="11092" img_size="large" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]We're rolling out of September soon! Time for the LAST QUARTER of the year, ripe with prep for the holidays and the start of 2026 and the CrossFit Open in February! So much to do, so little time! WORKOUTS FOR THE WEEK:...

[vc_row][vc_column][vc_single_image image="12913" img_size="large" add_caption="yes" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]WORKOUTS FOR THE WEEK: MONDAY Today we work through our normal circuit with exercises that will help prepare us for Veterans Day Chad 1000x (step ups), another 2:00 effort on a machine (row or bike) and a high rep heart pumper...

[vc_row][vc_column][vc_single_image image="12899" img_size="large" add_caption="yes" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]WORKOUTS FOR THE WEEK: MONDAY Back to our 4 round Monday Circuit.  You'll work through 2:00 on a machine (row bike), a medium set of UB WBs and walking lunges. Then with a partner alternating stations, we'll up the intensity and...

[vc_row][vc_column][vc_single_image image="12892" img_size="large" add_caption="yes" alignment="center"][vc_single_image image="12588" img_size="large" alignment="center"][vc_zigzag color="custom" custom_color="#dd3333"][vc_column_text]WORKOUTS FOR THE WEEK: MONDAY For real - last week of the Poliquin cycle - you'll start new work for Grace and Chad 100x on Monday the 8th.   Back: bent over row, lat pull downs and banded face pulls Triceps:...