[vc_row][vc_column][vc_single_image image="10686" img_size="medium" add_caption="yes" alignment="center"][vc_column_text] TL;DR? READ IT ANYWAY! [/vc_column_text][vc_column_text] COACH SAM HERE: SHIP UP OR SHAPE OUT! 🙂 [/vc_column_text][vc_column_text]RIIIIIIIIGHT! And as Ed proofed this he said: "Sam: pull it together...it's "Shape up or ship out". We're both so tired it was too funny to change. And then Ed Googled...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10626" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Fri-Yay! Today is a special day. Today we are in our second year of helping support Coach Carolyn's OG home box, CrossFit Hydro, in the 10th annual Rhonda's Burpee Challenge. Rhonda was the mother of the owner of CF Hydro. She passed away from colon cancer,...
[vc_row][vc_column][vc_single_image image="10636" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is week 6 of our 8-week Front Squat Cycle. Continue your practice here - we know WE do well when WE'RE exposed over and over again to a specific stimulus...and it's showing right here that this works! After our squat, we will we'll us a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10630" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Well, April's lack of showers may have still brought us May flowers...but we're looking like it's going to be May showers is bringing in June without a Florida drought! We shall see! Okay! Our Monday programming continues to ramp us up for Murph at the end...
[vc_row][vc_column][vc_column_text]Howdy! In the land of CrossFit, or mixed modal training, coaches face various obstacles and it is sometimes based on the age of the athlete: Little kids = attention span & lack of body control Young and middle-aged adults = competitiveness, competitiveness, competitiveness (LOL!), and compliance Older adults to seniors...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10612" img_size="large" add_caption="yes" alignment="center"][vc_column_text]The end of the week brings us ANOTHER CrossFit Benchmark. "Annie". Here at GMRx we do Annie with single unders as a standard, but if you have dubs, let's do it! After Annie, we'll settle down with some Bird Dogs and Planks. Then, we spice it...
[vc_row][vc_column][vc_single_image image="10610" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is week 5 of our 8 week Front Squat Cycle and you guys are killing it. We brag every week about how good your mobility and squats are getting! Amazing! After our squat, we will strict press with some L-sit holds. And then deadlift with...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="8905" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're cruising through April, guys! Next week is May! Well, as we ponder how the year's first half is coming to a close, let's get some fitness on! Our four-round Monday will see the following happening: Pushups - Murph Prep! Ring rows or pull-ups - Murph...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10589" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Friday Fit-Fam! Today we'll warm up and kick off with Grace! Great benchmark - the last time we did her was in October during Barbells for Boobs. 8 months ago - timeto make some really progress if you have been training consistently (guilt packed in...
[vc_row][vc_column][vc_single_image image="10588" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Today our squat is week 4 of a Front Squat Cycle -progressing toward literacy in the bottom of the squat - nail it. Torso erect and still working on the front rack. Our Press is the Jerk or Push...