[vc_row][vc_column][vc_single_image image="7984" img_size="large" add_caption="yes" alignment="center"][vc_column_text]HUMP DAY! We'll start with a good old-fashioned low bar back squat. Our pressing today is an overhead DB walk - core and shoulder are taxed here, with a little balance. We'll superset that with some work on the pull up rig. Our hinge today is...
[vc_row][vc_column][vc_single_image image="9315" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY SCOTT M AND DAVID B (tmrw)! Monday's four-rounder brings us some gymnastics in the form of the L-sit, Wall balls, another higher-level skill in double unders, and finally deadlifts. Embrace the skill pieces - get better at them! Next up: an EMOM...
[vc_row][vc_column][vc_single_image image="9294" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Friday starts with a barbell deadlift - more strength - more hinge. Our intensity starts with a 3 movement Tabata. You'll "pull" for 8 rounds, jump or toe-up for 8 rounds, and lunge or half kneel for 8 rounds. Pace yourselves due to the heat....
[vc_row][vc_column][vc_single_image image="9297" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Hot Hump Day! Strength is king today - Our squat is a DB Cluster....quite spicy. Much rest needed in between. Our press is a WB strict press - yes, a WB again...continuing to challenge your overhead mobility in a narrower grip. And our hinge is...
[vc_row][vc_column][vc_single_image image="9301" img_size="large"][vc_column_text]Education! The key. The key to good coaching, the key to good communication, and the key to a safe CrossFitting future. (Ed and Falon above - working through some shoulder stuff.[/vc_column_text][vc_separator border_width="3"][vc_column_text]Monday, mid-June and it's HOT AS HADES! Reminder: hydrate, wear light clothing, rest when needed. Our...
[vc_row][vc_column][vc_single_image image="9257" img_size="large"][vc_column_text]Today's workout features a classic CrossFit Football workout called CrossFit Disco. But first - we squat! Then, Disco is a descending rep scheme of power cleans and pull-ups. We'll team up for this and tackle it together. We'll cash out with some bodybuilding to finish a stellar week...
[vc_row][vc_column][vc_single_image image="9258" img_size="large"][vc_column_text] Happy Birthday, Anne! Today is for strength. Our squat is a higher rep goblet squat. Our press is a seated DB press. And our DL...yep, a traditional BB deadlift. Most of our time today is with the movements above and getting stronger. In the end, we'll...
[vc_row][vc_column][vc_single_image image="9259" img_size="large" add_caption="yes"][vc_column_text]Our Monday four-rounder starts with battling ropes! Haven't seen them in a while. Also, you'll see pushups - higher reps - keep working! D-Balls and an overhead movement. After that, we'll meet up with a Tabata interval of alternating HTHO and HKM. Immediately after that, we'll...
[vc_row][vc_column][vc_single_image image="9247" img_size="large" add_caption="yes" alignment="center" onclick="custom_link" link="https://examine.com/guides/protein-intake/#optimal-daily-protein-intake-for-older-adults"][vc_column_text]Fridays are higher intensity days...but first...we Bench! After four sets of Bench Press, we'll tackle some easy planks - with a twist. We love it when our cardio comes from a barbell! Possible. Heck yea! Teams of two in a BB complex for load....
[vc_row][vc_column][vc_column_text] Happy Birthday John D (yesterday)! [/vc_column_text][vc_video link="https://youtu.be/FgnukiqovaA" align="center" title="Coach Glassman on Chronic Disease"][vc_column_text]SERIOUSLY, the video above is well worth the watch! Hump Day is Strength Day and GMRX. For the first time in a few weeks, we'll see the barbell back squat. Our press is a barbell push press....