Let's talk turkey! Well, not really about turkey. There's a book called It Starts with Food. Good read by The Whole 30...which is also a good program - challenging but a good program. "It starts with food"...that's the secret. Health, longevity, "feeling good", athletic performance...nutrition is the foundation of all of...
[vc_row][vc_column][vc_column_text]It's November! Holy cow! Two months left until 2022...we all have goals - health goals are of high priority in the rankings, so let's push hard through the food holidays and make some progress! Warm-up today is with a moderate wall ball and more practice on clean pulls. Clean pulls...
[vc_row][vc_column][vc_single_image image="8266" img_size="large" alignment="center"][vc_column_text]Happy Friday! So, Ed won't let us publish what part 1 is today - he says it's a surprise. Now you HAVE to show up to see what it is 🙂 After that "surprise", we'll hit a new workout -we don't often do "for time workouts" (as...
[vc_row][vc_column][vc_single_image image="8259" img_size="large" alignment="center"][vc_column_text]Strength Day! Let's begin! After a simple warm-up, we'll hit our squat, pres sand deadlift for the week. The squat will rock your world and it's as simple as pie! Can't wait for you to try it, for three rounds. Our press is an odd object, and...
[vc_row][vc_column][vc_single_image image="8258" img_size="large" alignment="center"][vc_column_text]Monday 10/25...we are ZOOMING THROUGH OCTOBER, folks! Yikes! Let's get some work done before it's Christmas! We're using all the toys today: dumbbells, wall balls, kettlebells, barbells, jump ropes, and bands...be expeditious as we need to "get cracking" to get all of this in today. After a...
[vc_row][vc_column][vc_gallery type="flexslider_slide" interval="5" images="8285,8288,8287,8268,8290,8289,8304,8256" img_size="large"][vc_column_text]Last Saturday we hosted our inaugural Barbells for Boobs in the new location. And what an honor it was! 30 of our athletes participated. We're a unique box because our CrossFit Classes host athletes 55 years old and up. So, running an event-style CrossFit BenchMark Girl...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Heart-rate-city! Welcome! We kick off today, after a spirited warm-up, with five 1:30 rounds of KB DL's and burpees. Move fast and well. Then, again, more pushups! Working our pushing strength more and more. Add in some core to slow us down a bit, then finally, a...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Hump Day training is afoot! Wednesdays are our dedicated strength days. Not a lot of metcon-ing - more lifting. Our squat today is both a front and back squat with a barbell. Our press is a barbell strict press, and our hip hinge is a combo of...
[vc_row][vc_column][vc_single_image image="8175" img_size="large" title="The Boys' Club"][vc_column_text]Monday again? haha! Yes it is! Our Monday four-rounder today includes KB swings, some jump squats (don't worry - we have alternates), biceps curls and step ups. Nice balance, we think! Next up - teams of two in a longer workout of odd object carry...
[vc_row][vc_column][vc_single_image image="8172" img_size="large" add_caption="yes"][vc_column_text]Friday! Today and tomorrow we do Grace. For those not participating in the "Grace Event" tomorrow, they'll do her today in class. But first, we bench press! Always a favorite! Then, if you're not doing Grace tomorrow, you'll do her today, while those doing her tomorrow will...