[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10587" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We have a few things coming up as we cruise through April toward May: Rhonda's Burpee Challenge, and Murph. Lots of body weight movements in these two events to make a mental note of that! #goals Today's four-round circuit will see pulls, pushes, and a varied...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10570" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll get a quick strength sesh in before we start to breathe "really" hard. You're tackling some low bar back squats today - and for some of us that's as much shoulder mobility and Tspine as it is legs and core. Next - we have...
[vc_row][vc_column][vc_single_image image="10565" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Today we continue our new front squat cycle in week 3 - working on front rack mobility, thoracic extension, and squatting depth and strength...all challenges as we age. Some of you are working on one thing and some on...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10559" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we will crush all the Easter Candy! Our 4 round Monday will include More pushups - Murph prep More ring rows and pull ups - murph prep A DB complex and a new movement! Show up to find out. Our part 2 today is...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10536" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our favorite Friday start: Bench Press. Followed up by some planks to further out badass planking abilities! Next and finally a team WOD with similar strength teammates working deadlifts and wall balls. Sounds like a horrible combination right? Right! Which is why we're doing it in...
[vc_row][vc_column][vc_single_image image="10538" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Today we continue our new front squat cycle - working on front rack mobility, thoracic extension, and squatting depth and strength...all challenges as we age. Some of you are working on one thing and some on others...this will be...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10540" img_size="large" add_caption="yes" alignment="center"][vc_column_text]More Murph prep with a side of barbell today! Our 4 round Monday will include More pushups More ring rows and pull ups Goblet squats And a total body core dose of Dball slams We'll finish up with some of our ongoing work cleaning up...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10522" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We start our Friday with traditional deadlifts - get strong, people! Then, here we go again - more drills. We'll work on clean pulls. No, you're not turning it over today - just pulling. Keep the loads such that you can execute this well. Feel "in...
[vc_row][vc_column][vc_single_image image="10520" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Today we begin our new front squat cycle - working on front rack mobility, thoracic extension, and squatting depth and strength - there are so many things going on here. Some of you are working on one thing and...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10517" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday starts some Murph prep and includes our overhead piece for the week. Today our 4 rounds will include More pushups More ring rows 2 different overhead presses A heavy KB DL We'll end with some cardio - part of Murph Prep is the beginning and...