Friday, June 14th Workout

[vc_row][vc_column][vc_single_image image="11879" img_size="large"][vc_column_text][/vc_column_text][vc_column_text]Above: OBG's photo bombing skills persist!   A VERY HAPPY BIRTHDAY WISH GOES OUT TO ANNE UNGER - THIS COMING SUNDAY❤️   Friday: our strength today is an EMOM in teams working on "barbell gymnastics" or skill in a fast lift. Clusters from the hang will be your...

Wednesday, June 12th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11876" img_size="large" add_caption="yes" alignment="center"][vc_column_text] SQUAT, PRESS, DEADLIFT...you should know this by know! THIS is our Wednesday work. Today we'll low bar backsquat for our squat. And then "sneakily" we'll tackle a traditional CF workout called Diane, with masters' variation. In teams of 2, both doing full reps, you'll do...

Monday, June 10th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11856" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAAAAAPPPPPYYYYY BIRTHDAY TO OUR NATALIE TODAY!   Monday Motivation: Don't wish for it, work for it! It's June, people! And IT'S HOT! It's still hot, people, but allegedly we're expecting rain this week. Hopefully we'll see some lower temps, but almost guaranteed: higher humidity. Keep...

Friday, June 8th Workout

[vc_row][vc_column][vc_video link="https://youtu.be/W0hYimb3tUQ?si=cEc9anhnyATcd1xN" align="center"][vc_column_text][/vc_column_text][vc_column_text]This is a bench press Friday. We'll start there, and work toward a longer team metcon of rounds of The Bear Complex and high knee marches. Remember, Bear Complex is Power Cleans, Front Squats, Push Press, Back Squats and a Rear Rack Push Press. What a Friday -...

Wednesday, June 5th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11856" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Hour hump day strength hustle will start with a low bar backsquat - reaching for solid depth and load, in that order. Our press will be a double dumbbell push press - same load across. Supersetting with hanging rig knee ups. And our hinge today...

GrandMastersRx is a VERY SAFE AND EFFECTIVE PROGRAM

[vc_row][vc_column][vc_single_image image="11860" img_size="LARGE"][vc_column_text]Yes, the photo above shows 20+ athletes standing at the whiteboard getting ready to train. 20 seniors ages mid-60s to 95 in this class. All at once. At the same time. Using barbells. Jumping and shuttle running. We must be nuts - someone's going to get hurt, right?...

Monday, June 3rd Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11856" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Monday Motivation: Don't wish for it, work for it! It's June, people! And IT'S HOT! Ways to acclimate to the heat: Well....it's not sitting in the AC all day and then coming to the box and being in the heat 1 hour a day -...

Monday, May 27th – Box closed for the holiday

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11847" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Box closed today in observance of the Memorial Day Holiday, to pay tribute to all those who've lost their lives in service to our country. [/vc_column_text][vc_separator][/vc_column][/vc_row]

Friday, May 24th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="9160" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Reminder: Box is closed Monday for Memorial Day! And today we'll tackle Memorial Day Murph and all the versions...so don't let what's below scare you. Today we honor a CrossFit hero: Michael Murphy's Workout. "Murph" sacrificed his own life for that of his team during combat....

Wednesday, May 22nd Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11840" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We have a special warm up for you - it's fun, and hard. Great combo! Then our Wednesday strength starts with more work on the squat in a pausing box squat. Butts down, folks! Our press will ATTEMPT a rear rack push press however, for those...

Monday, May 20th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11838" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is odd-object dominant. DB HPC Dball slams Jumping jacks Weighted walking lunges Then, our last Murph prep.  Ed calls this "concessions"...how many concessions will you make in this workout? 100 reps total of pull ups, pushups, situps and squats. plenty of time...

Monday, May 20th Workout

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11838" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is odd-object dominant. DB HPC Dball slams Jumping jacks Weighted walking lunges Then, our last Murph prep.  Ed calls this "concessions"...how many concessions will you make in this workout? 100 reps total of pull ups, pushups, situps and squats. plenty of time...