[vc_row][vc_column][vc_single_image image="8958" img_size="large"][vc_column_text]Today's metcon, a version of "Annie", will be your meat and potatoes for the day. Those of you who have been working on double unders will do them in the workout. If you're working on single unders, you'll those. And jumping and step-jacks, and toe-ups are also options....

[vc_row][vc_column][vc_single_image image="8953" img_size="large"][vc_column_text]Hump Day! Today we are on week 3 of our 10 rep squat cycle. Continue adding weight when possible. After squatting, we'll press from a seated position, and our DL will be a barbell DL with a descending rep scheme and an ascending load. Finally, an 8 min...

[vc_row][vc_column][vc_single_image image="8967" img_size="large" alignment="center"][vc_column_text] That cake above was AWESOME! And the circumstances after which that we ate it were active...just a note: treats and dessert should not be a part of every meal of every day, and maybe not every day if you're health isn't where you want it. Just...

[vc_row][vc_column][vc_single_image image="9007" img_size="large" alignment="center"][vc_column_text] Happy 7-year Legends/GMRX Anniversary to you and us! It's been 7 years to the day since Ed created the concept of the Legends Program for "living members" of Clearwater Osteoarthritis Study by The Arthritis Research Institute of America.  A change of direction for the organization from...

[vc_row][vc_column][vc_single_image image="8954" img_size="large"][vc_column_text]Our four-round Monday has some snappy stuff in it! The heavy HPC's will be exciting -how fast can you get under the bar? The rig knee-ups are being scaled up to work straight leg raises (which will yield strict toes to bar...eventually). Push-ups at a higher level and...

[vc_row][vc_column][vc_single_image image="8965" img_size="large" alignment="center"][vc_column_text]Hump Day - Pump Day! Wednesday's are our strength days and today is no exception. And today is important! We start our strength day with a 10 rep squat - we're trying to establish a solid, 10 rep back squat with the barbell...and we're taking note of...

[vc_row][vc_column][vc_single_image image="8964" img_size="large" alignment="center"][vc_column_text]Whew! It's over....The Open is over and we're getting back some normalcy with our schedules around here.   This Monday brings us a fun day of our typical four-rounder - battling ropes, overhead work, core work, and higher repetition hang cleans... which for us is balance work....

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY SMOKEY B! [/vc_column_text][vc_single_image image="8904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Metcon Day! Everybody's (choke) favorite! Today we start with a "for time" couplet - two movements meant to increase your heart rate and challenge you at higher reps: kettle bell swings and squats. This will take a little out of us...

[vc_row][vc_column][vc_single_image image="8897" img_size="large" add_caption="yes"][vc_column_text]Hump Day - Strength Day. All Barbell - All Day! We're front squatting with core in between our sets. Next, we're back to a strict press - all shoulder strength - no hip drive. Finally - deadlifts - we'll do 3 @ tempo and 3 at normal...