[vc_row][vc_column][vc_single_image image="9899" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Coach Sam here: I got invited to a local gym for Breast Cancer Awareness Month! I got to be an honorary (unofficial) coach for the 6am class that was attended by several athletes I had coached in the past and a few new ones. The...
[vc_row][vc_column][vc_single_image image="9912" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] It's the end of October and what a month! October is Breast Cancer Awareness Month. We have a few causes we push up really hard in our priorities and ever since we opened our first box in 2010, we have supported Barbells for Boobs. We use...
[vc_row][vc_column][vc_single_image image="9716" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, let's add some strength to the warm-up: lots of pushups! Our strength today is a heavier KB swing to eye level. If you're still working on the movements, you'll swing lighter. Next, all we're going to say is TABATA....
[vc_row][vc_column][vc_single_image image="9882" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] This is our Veterans Day Workout. Teams of 2-3. Scaled reps will be available - don't stress out with the "1000". This Veterans Day we honor the CrossFit Hero Chad Wilkinson. Read his story here: CHAD1000X [/vc_column_text][vc_separator border_width="4"][vc_column_text]HUMP DAY ends our 10 week, 10 rep...
[vc_row][vc_column][vc_single_image image="9878" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Above is the 2023 CrossFit Games Season Schedule. We know...only 30% of you really care. And that's OK. But here's our position: we think at least 60% of you WANT TO but won't admit it. So...THERE'S a majority. Second position in favor: you all "CrossFit"....
[vc_row][vc_column][vc_column_text] Happy Birthday tomorrow to our TONY! (said with a loud voice!), and to Jean J on Sunday! Hope you guys have a great day! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9826" img_size="large"][vc_column_text] BARBELLS FOR BOOBS IS TOMORROW! Join us for a great competition-style workout event. There will also be shirts for sale, new stickers!,...
[vc_row][vc_column][vc_single_image image="9863" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hour hump day will see week 9 of our 10-week, 10-rep DL cycle. We're excited to cultivate this data up once we're finished...who says you can't get crazy strong after 65! Next up, we'l squat - both back and front. We are working on some plyometrics...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, ROXY! [/vc_column_text][vc_single_image image="9858" img_size="large" alignment="center"][vc_column_text]Today we tackle an aggressive four-rounder for our Monday circuit. You'll work a lot of battling ropes - keep those cores tight. A double DB thruster will slow you down a little - they don't have to be unbroken but they are supposed...
[vc_row][vc_column][vc_single_image image="9832" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We start our Friday with Bench Press - four rounds - no alternate - no collars. You know the drill. Next - such a great cardio piece -great longer, slower effort - you'll work in teams for 15 minutes choosing your modality: run/jog/walk, bike or row....
[vc_row][vc_column][vc_single_image image="9836" img_size="large" alignment="center"][vc_column_text]Hump Day! We start with our 10 rep DL - week 8. Next, we'll repeat our Barbells for Boobs Clean and Jerk practice - same as last week - 5 reps every other minute on the minute (with a partner). Our squat is a timed goblet squat....