It’s November as I write this. The weather is finally a little less humid here in Florida, and we can sense fall barreling down the tunnel. There are about two months until the end of the year….until 2022. I don't know about you but I feel some anxiety of all...
[vc_row][vc_column][vc_single_image image="7520" img_size="large" add_caption="yes" alignment="center" title="Meet Coach Trish! She inspires us all!"][vc_column_text] Coach Trish has coached Legends now for over 6 years! Trish is a Masters athlete and has been CrossFitting since March of 2011! (She'll be shocked we know that!). We highlight Trish because she embodies everything we strive...
[vc_row][vc_column][vc_single_image image="8363" img_size="large" add_caption="yes" alignment="center" style="vc_box_border" title="The Open is Coming! The Open is Coming!"][vc_column_text]Yes it is! The Open its coming. Let us know if you think you're going to participate...we have too get working on skills! Monday, Monday, Monday! Bleh! You guys ate and drank too much over the weekend...
[vc_row][vc_column][vc_single_image image="8391" img_size="large" add_caption="yes" alignment="center" title="Happy Birthday Ed!"][vc_column_text]Other than the birthday of our fearless leader, we're doing more fun stuff today! We'll sneak in some barbell deadlifts x 2 just to spice up our conditioning day. Then we'll have a long-ish metcon of DB clean and jerks and situps -...
[vc_row][vc_column][vc_single_image image="8367" img_size="large" alignment="center"][vc_column_text]👆🏻☝️☝️☝️☝️ Our new waiting area is better! 😂 Hump day is for strength! We have dynamic strength work today in our Clusters and push press. We'll end with some good old deadlifts. Finally, we'll work a conditioning drill of burpees and ring rows. You're going to sweat...
[vc_row][vc_column][vc_column_text] Happy Birthday Roger - aka "Bear"! [/vc_column_text][vc_single_image image="8365" img_size="large" alignment="center"][vc_column_text]Another Monday is upon us, and another four-rounder - basic but perfect. You'll do pushups - let's work on harder progression today - it's only 6 per round, not unbroken, and it's time...to do hardER things! You'll see some super...
[vc_row][vc_column][vc_single_image image="8372" img_size="large" alignment="center"][vc_column_text] Ever push THIS HARD? You should! That's the HIIT (high-intensity interval training) effect - pushing the intensity of the workout a little harder than you want. And now science is FINALLY showing that the benefits of this are not only for the young, and not only...
[vc_row][vc_column][vc_single_image image="8357" img_size="large" alignment="center"][vc_column_text] The Pyramid Coach Sam here (it's about food - of course, it's me!) That's the "CrossFit Pyramid" above, or more specifically, the hierarchy for the development of an athlete - the recipe for success. Here at the box, you do all of the stuff listed on...
[vc_row][vc_column][vc_column_text] ROASTED POTATOES With salt, pepper, and avocado oil[/vc_column_text][vc_single_image image="7828" img_size="large" alignment="center"][vc_column_text]...yup, that's it. Salt, pepper, avocado oil and a hot oven for about 35 minutes. Whoever said eating healthy was hard or doesn't taste good hasn't tried. These crispy little suckers provide a ton of vitamins and minerals, fuel...
[vc_row][vc_column][vc_single_image image="8214" img_size="large" alignment="center"][vc_column_text]Burpees?? Just kidding! No burpees today. But we are getting stronger today. Our squat strength today continues to build on the success we've seen with box squats and counterbalance squat - combined. Keep improving. It's easy to make progress with your form is spot on. Not so...