[vc_row][vc_column][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text]The mere fact that you show up on Fridays tells us something about your desire to be stronger and healthier because Fridays are hard! Today we'll hit up good old traditional DL to set the tone right with strength. And you might as well keep that barbell...

[vc_row][vc_column][vc_single_image image="7201" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day = Strength Day. Everyone's favorite! Our Squat today is a good old-fashioned back squat. Our Press today is a little more spicey - a seated double dumbbell press. Alternate that with a double dumbbell bent-over row and it's a coach's dream! Our hip hinge...

[vc_row][vc_column][vc_single_image image="8679" img_size="large"][vc_column_text]Above is our new schedule as of January 10th! We're pretty excited!   HAPPY BIRTHDAY TODAY TO DEBBIE B!   Today's program continues with our Open Training cycle - our Monday 4 Rounder is now a 2 Rounder - of seated pull ups (more difficult progression) and BB...

[vc_row][vc_column][vc_single_image image="8664" img_size="large" add_caption="yes" alignment="center"][vc_separator color="custom" border_width="4" accent_color="#dd3333"][vc_column_text]Everyone's favorite: Bench Press Friday! We'll start with this today - descending reps and ascending loads. Next - we'll tackle an 8-minute AMRAP as our conditioning piece for the day. Plate steps, WB DL's and WB Thrusters...sneaky! Finally some core work and an...

[vc_row][vc_column][vc_single_image image="8655" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Strength Day!   Today we work the combination of Back and Front Squats in one set. Alternating with core work. Our overhead for today is a push press, but from the deck - so we're working on nailing that power clean to the front rack each...

[vc_row][vc_column][vc_single_image image="8651" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy New Year, Legends! 2022 will find us stronger, more resilient, and more motivated to improve our health? Why? Comorbidities for COVID...that's why. Almost all of the comorbidities that cause severe disease from COVID are lifestyle-related...meaning related to poor diet, excess body weight, lack of physical...

[vc_row][vc_column][vc_column_text] Happy Birthday Jeff! And Happy Birthday tomorrow to Bobby Jo and Mickey! [/vc_column_text][vc_single_image image="8591" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today, we offer an optional training day as we're closed for the holiday tomorrow. We're calling it "Hello 2022"! In a somewhat traditional CrossFit form, in teams of 2, you'll row for meters...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY TODAY TO RODGER (the one with the d!)! [/vc_column_text][vc_single_image image="8582" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Yes, two of your boxes athletes and two Coaches RAN & WALKED on the 18th in a fun 5K!  It was a beautiful morning, it was on the beach, there were runners (Wendy and Coach...

[vc_row][vc_column][vc_single_image image="8543" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our special pre-holiday WOD is structured after a CrossFit Hero named Holleyman. Our workout for today will go like this: Teams of 2 Relay-style -one athlete works at a time through one full round, then tags off to their partner. 30 rounds for time: 5x WB...