[vc_row][vc_column][vc_column_text]Hump Day is Heavy Day. We'll squat, press and deadlift today: Pausing front squat to a box, rebounding push press, and Romanian deadlifts. Our accessory work will include mobility, a new pull-up progression, and some hip hinging. The new pull-up progression should be taken seriously - this is one movement...

[vc_row][vc_column][ultimate_fancytext fancytext_prefix="Happy Birthday this past weekend to our fit family: " strings_textspeed="35" strings_backspeed="0" sufpref_color="#eeee22" fancytext_strings="Jan D., Bev S., and Paul T!" strings_font_family="font_family:|font_call:" strings_font_style="font-weight:bold;" fancytext_color="#ecf95e" prefsuf_font_family="font_family:|font_call:" prefsuf_font_style="font-weight:bold;" prefix_suffix_font_size="desktop:14px;"][vc_column_text]June!  Seriously? 1/2 way through the year already? 😬 Well, let's let our fitness and health be something we don't regret not tending to....

[vc_row][vc_column][vc_column_text]New box updates: there aren't a lot of updates 🙂 We MAY have an electrical inspection today. That's some progress.  Other "progress"... We got our floor cleaner (the Bulldog) yesterday, so we are excited to be able to properly clean the floors. Flooring (not mats) is going in this week....

[vc_row][vc_column][vc_column_text]It's June! Halfway through the year 😬. When we think of this (1/2 way through 2021) we think of goals: am I weaker in one aspect than another - e.g. barbell versus gymnastics? Is my cardiovascular system where I want it to be? (could I push a little harder on...

[vc_row][vc_column][vc_hoverbox image="7167" primary_title="" hover_title="Today We Honor Our Fallen Military " el_width="80"]Today we honor all those in our military who have paid the ultimate sacrifice for our freedom. We think of them, their families and friends they leave behind. We push harder today so that we may show our gratitude for...

[vc_row][vc_column][vc_single_image image="7128" img_size="large"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]This is the "rough-and-tumble" graffiti logo that will adorn the south wall (the temporary wall) at the new box.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator color="custom" border_width="3" accent_color="#e80d56"][vc_column_text]MORE BACKSQUATS! Of course. Up your ante today! Our Friday metcon-centric day includes a little 10Min EMOM of burpees and kettlebells. Then we have a BB complex...

[vc_row][vc_column][vc_column_text]Slowly but surely we're getting there! We are continuing to see progress with the athletes The new location is coming along (albeit slowly) We have been approved as an official CrossFit Affiliate! Legends/GrandMasters new location will be @CrossFit Weaver Park!  [/vc_column_text][vc_single_image image="7127" img_size="large"][vc_column_text]This will be a strength day to remember!...

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][ultimate_fancytext strings_textspeed="30" strings_backspeed="0" fancytext_trans="uppercase" fancytext_strings="HAPPY BIRTHDAY (SUNDAY) COACH DON!" strings_font_family="font_family:Asap|font_call:Asap" strings_font_style="font-weight:bold;" fancytext_color="#dd3333"][vc_single_image image="7129" img_size="large"][vc_column_text]Happiest of Birthdays (yesterday) to our beloved Coach Don! What a guy! If you spend enough time with him and know his story - he's an amazing man, he's an amazing coach, and we're lucky to have...