[vc_row][vc_column][vc_single_image image="7327" img_size="large"][vc_column_text]Opening Day! It's finally here! We can't tell you how excited we are for you all to be a part of this new chapter in the Legends/GrandMastersRx program. We know we'll have some bugs to work out so please be patient with us. Today we'll spend about 10...
[vc_row][vc_column][vc_column_text]Hump Day! Last official class at Rebels...next class at: "GrandMastersRx (powered by CrossFit Weaver Park)"! Can't wait! Today is strength day. Wednesdays we get stronger. We usually see a squat, a press, and a hip hinge of some sort. Today is no different. We start with a unilaterally loaded front...
[vc_row][vc_column][vc_column_text]Sorry guys! Late posting! Two classes until we move! So exciting! Today we start with a simple warm up to get us ready for four rounds of... some good old wall balls battling ropes heavy suitcase deadlifts heavy DB clean and jerks After this, we enter an interesting team WOD...
[vc_row][vc_column][vc_single_image image="7283" img_size="large"][vc_column_text]Today we start with a PVC warm-up with a purpose. We are warming up for our "metcon" after the squat sesh. First, we squat. Back squat - 3x5. Keep. Getting. Stronger. OK...these have been tough - they'll be as tough as you make them - these "shorter Friday...
[vc_row][vc_column][vc_single_image image="7294" img_size="large"][vc_column_text]Hump Day! Including today, only 4 more workouts here at Rebels before we're in new space! Exciting! Today we warm up with bodyweight movements so we can go right into strength: You'll see a single KB waiter squat, a good old BB strict press (haven't seen a strict...
[vc_row][vc_column][vc_column_text]New Box! T-Minus 12 days until the first full day of operations at "GrandMastersRx - powered by CrossFit Weaver Park". Yes, we are an official CrossFit Affiliate. We've always been proud of CrossFit as the underpinnings of what we get to do with our "trade", and we'll continue that. [/vc_column_text][vc_single_image...
[vc_row][vc_column][vc_single_image image="7200" img_size="large"][vc_column_text] Happy Birthday, Paula F! We hope you have a great day! Friday!! Here we go, guys! 6 minute PVC warm-up for hip, squat, and shoulder "lubrication"! Friday's are for heart rates - let's get them up. Let's feel some "intensity". It can be uncomfortable, but it's...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, ANNE! (on Wednesday) [/vc_column_text][vc_single_image image="7231" img_size="large"][vc_column_text]Back to back...yes indeed. Again, we're doing this because of the equipment shipment expected tomorrow. Back-to-back workouts, so you'll need Wednesday and Thursday to rest. We'll warm up with a WB drill - pushing the limits of mobility on the last movement...
[vc_row][vc_column][vc_single_image image="7230" img_size="large"][vc_column_text]Good Monday Morning! QUICK ANNOUNCEMENT: Wednesday's classes have been moved to TOMORROW, Tuesday. Same time schedule. I emailed everyone and we'll make the announcement in class on Monday. Our equipment shipment from Rogue is arriving Wednesday morning and we need a team of us there to meet it...
[vc_row][vc_column][vc_single_image image="7198" img_size="large" add_caption="yes"][vc_column_text]Well, if we managed to survive Monday being National Chocolate Cake Day and Wednesday being National Rose Wine Day, then today will be a breeze! Bench Press Friday! We're so glad we're through the COVID phase of no sharing barbells! Next up: a barbell complex with a...