[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...

[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...