[vc_row][vc_column][vc_single_image image="6796" img_size="large"][vc_column_text]Fri-yay! We'll be tackling the last week of the CrossFit Open as a challenge today during class and hope to see everyone at the gym tomorrow to support our competitors! Today's training starts out with a light BB or PVC warm-up for the posterior chain and lower extremity....

[vc_row][vc_column][vc_single_image image="6792" img_size="large"][vc_column_text]You're going to see a few new things today in your warm-up, specifically focused on warming up your shoulders in anticipation of the rebounding push press later in the sessions. We'll start with some front squats to a box to ensure depth and help with our ability to...

[vc_row][vc_column][vc_single_image image="6788" img_size="large"][vc_column_text]Spring is here, the days are getting longer and warmer, and this is the time of year we CrossFitters tend to thrive: cooler temps, lower humidity but we're out of winter! So let's maximize our training this week and the upcoming weeks before the heat becomes an obstacle...

[vc_row][vc_column][vc_column_text] Be sure to watch www.games.crossfit.com for a featured story about our Legends Program! [/vc_column_text][vc_single_image image="6778" img_size="large"][vc_column_text]First up: good luck to Coach Shrek... (real name "Don"). He'll be attending the CrossFit Level 1 Course this weekend! We're so excited and proud! Training for today...guess what: BACK SQUAT 3x5....we're starting to...

[vc_row][vc_column][vc_single_image image="6771" img_size="large"][vc_column_text]On the heels of the Open this weekend, we're back at it. Today's a typical Monday with a great selection of movements: box steps ups, change power cleans, a boxing-inspired mobility drill for hips mobility and speed, and some ....wall balls😬. The normal four rounds are going to...

[vc_row][vc_column][vc_single_image image="6748" img_size="large"][vc_column_text]Pictured above: Coach Ed cutting up with Margie, with Patricia chuckling in the background Today is our conditioning day but in our current cycle, we're back squatting at the beginning of the class. We'll fire off some quick planks before getting to our meat of the day: a...

[vc_row][vc_column][vc_single_image image="6752" img_size="large"][vc_column_text]Pictured above: Bev and her dumbbells This Hump Day brings us a Goblet Squat as our primary lower body movement for the day. We'll alternate that with some core work before moving on to a new skill. The new skill today will involve learning to rebound a push...

[vc_row][vc_column][vc_single_image image="6754" img_size="large"][vc_column_text]Pictured above: Bubbles and her barbell Today we wish a Happy Birthday to Dean! Monday we begin our training with another "four-rounder" that includes a higher volume or pushups, single-sided DB thrusters, and two tough core movements. We move into a longer, lightweight barbell complex of deadlifts, power...

[vc_row][vc_column][vc_video link="https://youtu.be/dVq9fHb2X3A"][vc_column_text]Once again on Friday, we start with Back Squats from the rack. We continue to work on rear rack mobility which includes pec, shoulder, wrist, and bicep mobility. After a quick core piece, we load up a new style of workout for you - 3 rounds of DB C&Js,...