[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11609" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing up your week again! Wednesday is Monday this week. Our Squat will be the Thruster. Our Press will be the Push Press. And our posterior chain work will be in the form of a metcon - a nice spicy couplet of wall balls and...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11546" img_size="large" alignment="center"][vc_separator][vc_column_text]You have a choice. Sarcopenia is preventable. Yes, if you do nothing, it is most likely inevitable. But if you make the effort to prevent it, you can. It's your choice. And if you're reading this, you've made the right choice! Today we'll tackle the CrossFit Open...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10935" img_size="large" alignment="center"][vc_column_text]Your heart is a muscle, too, and so today we will be working that muscle! After your Monday circuit (moved to today) which will include some box step OVERS - good training for life! and some Dball tricks, we'll tackle a long 20 minute conditioning workout with...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11540" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing up your week! Yes, change is good. Today we'll be on the barbell most of the day. Front squat from the deck - no rack. Get better at your cleans. Deadlifts and pushups for a second course. Then an on-the-minute power clean drill for...

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[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11512" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our four rounder today will have you working on the following: Dbl DB Thrusters, UB 35/20 Rig Knee ups – strict or kipping Farmer Carry AHAP Burpees Then, in teams of two for 1:00 on/1:00 off, we'll work some shuttles for conditioning. Excellent balance in your...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10897" img_size="large" add_caption="yes" alignment="center"][vc_column_text]And once again...like Monday, we're hitting up a higher intensity day. We'll start with an easy DL workout, and then tackle another CrossFit Open Workout - 11.2. In teams, because of the volume of box step ups and pushups, you'll work for 22 minutes (again!). It's...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10935" img_size="large" alignment="center"][vc_column_text]Weak. Things. Break. After a spirited warm up...it's pretty simple: BB Thruster for our squat and press BB Press/Push Press Combo Then a not for time combo of KB swings (American) and Jumping Pull ups. Great combination a little off schedule for some variety. BOOM! Have a...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10898" img_size="large" add_caption="yes" alignment="center"][vc_column_text]A little change up with your program this week. Our four rounds is with just two main movements today flanked by jump rope: inch worms and walking lunges. Thank we'll tackle a team AMRAP of 22 minutes - yes, longer! Your challenges here will be rowing...

[vc_row][vc_column][vc_single_image image="11490" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Sorry for the blip with missing WOD posts, guys! We're fixing to launch the new website and have had some hiccups locally. Friday! Prepare for a rainy, crappy weekend...we'll make up for it with your workout today. We'll start with "Sam's favorite warm up" -...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11485" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday-funday! We'll work through our typical Monday four rounds "not for time" today with the following movements: push ups kettlebell swings HKM Dball work We'll finish up with some team AMRAPs of lunges and bear crawl. Don't worry - scaling and progressions for everyone. Just show...