[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10790" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday Folks! Our four-rounder will see inch worms, overhead pressing, hanging hip flexion and ground to overhead...I'm being vague on purpose! Good skills! Then, let's just pray the humidity is low...because we'll spend 10 minutes in an EMOM of burpees and walking lunges. A little...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10822" img_size="large" add_caption="yes" alignment="center"][vc_column_text]You have a lot to do today! Including wish Anne U Happy Birthday today and Diane W (aka Dunkin) Happy Birthday tomorrow! Back to today, we'll start with an EMOM to manage the intensity, on the barbell, working on our hang power cleans. Then, due to...
[vc_row][vc_column][vc_single_image image="10823" img_size="large" alignment="center"][vc_column_text]Today is Flag Day. On June 17th, 1777, the American Flag was created and presented to the people. Our gym is quite traditional in all senses of the word, including being sensitive of the flags we display. It's not because of a lack of support of any...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10794" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday Folks! Today we'll see a four-rounder that will allow you to hit up a fan in between - remember - keep yourself controlled as it relates to the heat! You'll see pushups again - after a nice break since Murph. KB swings. Step ups....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10796" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Your favorite start to a Friday is upon us: The Bench Press. Have at it! Next, we'll tackle an EMOM of a nice little dumbbell complex. It'll let us challenge our skills, our load and our metabolic capacity. And finally follow it up with a new...
[vc_row][vc_column][vc_single_image image="10800" img_size="large" alignment="center"][vc_column_text]Happy Birthday to our one and only Bevvy (yesterday!), who does a great job reminding me that some of our coaching challenges are not solely because of the age of the athlete....because at 81 Bev works more like a 40-year-old. Seriously, this type of senior who's on...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10784" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday Folks! We have several Birthdays in the house: Doug T was Sunday, and several of our 7am class are Monday: Bill Z, Jan D, and Paul T! Wishing you a lovely day! Now...back to the task at hand...an excellent Monday! You four rounder, not...
[vc_row][vc_column][vc_single_image image="10809" img_size="large" alignment="center"][vc_column_text] Coach Sam here. Ed just yelled in from the den that he just read an article (or a summary...we're too cheap to pay for it!) in the Wall Street Journal on what age you start to feel old. According to this summary at age 43 we...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10767" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Friday will begin with some strength: strict barbell press. Next NOT IN TEAMS, we'll tackle the scaled version of CrossFit Open Workout 18.3 - a lot of jump rope punctuated with some high skill barbell and pulling movements. It'll be a great challenge for your...
[vc_row][vc_column][vc_single_image image="10769" img_size="large" alignment="center"][vc_column_text]We're coming up on the 6th month of 2023. How are we doing? Goals, fitness, health? Friendly reminder to "snap to it!". Hang onto your boots because this is a spirited attempt to let you know we expect more of you than what we're seeing. The Wednesday...