[vc_row][vc_column][ultimate_fancytext fancytext_prefix="JoJo:" strings_textspeed="100" strings_backspeed="0" typewriter_cursor_text="." fancytext_trans="uppercase" sufpref_color="#dd3333" fancytext_strings="Happy Birthday!!" strings_font_style="font-weight:bold;" fancytext_color="#dd3333" prefsuf_font_family="font_family:|font_call:"][vc_column_text]Happy 86th Birthday to JoJo today! Today, Friday, we ....yes, we back squat from the rack.  Again, this has been looking so amazing.  Keep getting stronger. Soon we'll move on to a new strength movement. Metcon Friday: One of...

[vc_row][vc_column][vc_single_image image="6563" img_size="large"][vc_column_text]Happy Cinco de Mayo! Remember: The agave pina is a fruit, so tequila is healthy. (At least that's what Google says!) Today we earn our agave! DB Thrusters start our line up today - lots of "objects" for strength. Med ball push press is up next - it's...

[vc_row][vc_column][vc_single_image image="6977" img_size="large"][vc_column_text]Useless facts: Today is Star Wars Day! Who would have thought they even had a Star Wars Day! Monday! Here we go - our typical four-round Monday: this is new: hanging scap retracts - this is also a test: can you do it? power cleans lunges deads Next...

[vc_row][vc_column][vc_column_text]Hump Day brings us MORE NEW CHALLENGES! We haven't done "Tempo" in a loooooong time. To simplify, with a squat, which is what were using this with today, there are four numbers in a Tempo:  for the squat it would 1) the down, 2) any pause at the bottom, 3)...

Don't forget to check out our announcement for our new location! There's a rumor floating around that there is no squatting today!  Woot woot! Our 4 rounds today will take some brain work as well as brawn!  You'll have a plank, DB complex, some jump rope, and a crazy DL...

[vc_row][vc_column][vc_column_text]It's finally here....BENCH PRESS IS BACK! We have kept this on hold while we dealt with COVID concerns. In saying that, if anyone has concerns today sharing benches or with the spotter, we'll put you in a floor press position so you can remain socially distanced. Otherwise, please be courteous...

[vc_row][vc_column][vc_column_text]Hump Day has us Box Squatting today! Remember the Box Squat? We are more posterior chain dominant here than quad-dominant - we like it when we work our butts!  We'll spend our first segment Box Squatting. After that, our pressing movement for the day will be a seated DB Press....

[vc_row][vc_column][vc_single_image image="6900" img_size="medium" alignment="center"][vc_column_text]Check out the new look! While you're all still "Legends"...always have been and always will be...GrandMastersRx signifies our place in the CrossFit Community, our goals (Rx movements) and, well, it sounds cool too!   We hope you like it! Gear is on its way! Your training this...