[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11702" img_size="large" alignment="center"][vc_separator][vc_column_text] Our Metcon Friday will start with a barbell back squat for some strength work. Then, in teams of 2, athletes will alternate every 1:30 or 5 Rds each (1 works at a time) Your goal – accumulate calories in a 15-minute AMRAP 30x jump rope 5x...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11701" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day is upon us Heavy Goblet Squats for your squat. Our overhead is going to be the overhead (PP/PJ) from a hang power clean and jerk. And our deadlift is the barbell deadlift - straightforward. Finally, we'll cash out with our weekly bout of...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11700" img_size="large" add_caption="yes" alignment="center"][vc_column_text]April Fools! (No fooling you...but it's a good day!) We'll start with a fun pulling warm up - alternating between pull ups/RR and bent over rows. Then our four-rounds will have us going the following: box step ups walking lunges kettlebell swings high rep high knee...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11690" img_size="large" alignment="center"][vc_separator][vc_column_text]Bench Press Friday! We'll spend the first part of the hour on the bench: 4 rounds of descending reps to a heavy set of 2 Then, we'll tackle a team AMRAP of single unders, double dumbbell hang SQUAT (YES!) cleans, and ring rows, working toward that RX...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11689" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day sees our favorite classics: Barbell back squat Barbell deadlift But...then we'll sub our out barbell press for some push-up work! We'll be working on this for the next several weeks - months, so settle in and get better! [/vc_column_text][vc_separator border_width="3"][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11687" img_size="large" add_caption="yes" alignment="center"][vc_column_text]After a spicy warm up ... Our 4-rounder will see some elemental work today. We need MORE quality on tricep work... single-legged strength and balance wall balls...always wall balls! overhead work And of course, as a finisher, SO. MANY. BURPEES! Have fun with this![/vc_column_text][vc_separator][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11022" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll honor young Theo - it's his birthday!   But first - 5 rounds of some body building and gymnastics. Then, In teams of 2 we'll tackle Theo's WO "A Tribute to Theo" For time: 22 cal row or 17 cal bike 17x box step ups...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11657" img_size="large" alignment="center"][vc_column_text]Wednesday's strength is back. After some gymnasty warm-ups, we'll hit our three priorities: Squat - as a tempo box squat Press - as a long sit dbl DB press Hinge - as a high rep, multi load UB KB DL (you've done this a lot in the...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11649" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we're finally back to our normal schedule! Our Monday will start with some "plank wars" - sounds fun right? Maybe! Then our 4-round Monday is back. We'll see: tempo back squats long sit dumbbell presses high rep multi load KB DL's and a few other...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11611" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll tackle whatever CrossFit.com gives us for 24.3! You can find it here: games.crossfit.com [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11610" img_size="large" alignment="center"][vc_column_text]Today will feel like Monday. We'll hit up a four round circuit of: overhead squats - skill if you're still working on getting the bar locked out overhead in the squat, or load if you're proficient toes to bar or progressions hand release pushups plate ground to...