[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...
[vc_row][vc_column][vc_column_text]No, we're not doing "Kalsu" today, but it will be your first taste of this WOD...probably one of the worst workouts (hardest) in the elite CrossFit Program called CrossFit Football, years back. Here is what Kalsu is, as written. Honestly, I don't think I've ever finished it (Sam here). With...
[vc_row][vc_column][ultimate_fancytext strings_textspeed="35" strings_backspeed="0" fancytext_trans="uppercase" fancytext_strings="Happy Birthday, Melinda!" fancytext_color="#d12b52" strings_font_style="font-weight:bold;"][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="7032" img_size="large"][vc_column_text]On this Hump Day, also Melinda's birthday (we miss you Melinda!), we are getting stronger! KB Goblet squats start off our day. If you need a coach to hand up the KB so you can go heavier...let's do it! Next...
[vc_row][vc_column][vc_column_text]Yes, today is National Walnut Day. It's a lot of other "national days" too like Tax Day and Idaho Day and Cherry Cobbler Day...but we're going to stick to the healthier "day".[/vc_column_text][vc_single_image image="7027" img_size="large"][vc_column_text]Not to belabor it TOO much, BUT...we're kind of food Nazi's around here. Whole, unprocessed foods are...
[vc_row][vc_column][vc_column_text]Fri-yay! Let's get cracking! Today we introduce a "Benchmark Girl". You've seen her before, but today is the last time we'll be offering this workout outside the standard format. Benchmarks are done so you can gauge your progress. Just like as your loads go up on the Friday squats -...
[vc_row][vc_column][vc_single_image image="7005" img_size="large"][vc_column_text]Hump Day is going to be a BARBELL EXTRAVAGANZA! ALL BARBELL - ALL DAY - ALLLLLMOST! Barbell Front Squats kick off our day. Barbell Strict Press is up next - alternating with Ring Rows...so let's work those rings down and get closer to parallel to the floor, OK?...
[vc_row][vc_column][vc_video link="https://youtu.be/wooBoql7YZM"][vc_column_text]We're starting off our post-Mother's Day weekend with a strong lineup of movements today. Make your goal today to do something a little harder than your normal. Our 4 rounds today includes some single-sided DLs for balancing out our core and trunk. Pushups - alright! So if you haven't...