[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11135" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Another simple day. It's funny how the basics, calesthenics or *gymnastics" as we call it, are discounted as not as hard as the barbell...yet we're not as good at the gymnastics - not as strong in these movements...hmmmmm🧐, Lets fix this! Today you'll see pushing, pulling,...

[vc_row][vc_column][vc_single_image image="11109" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Two weeks ago you tackled an unofficial CrossFit Hero - Jimmy. Today you'll tackle another one. This time, it's an official CrossFit Hero: Manion. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11103" img_size="large" add_caption="yes" alignment="center"][vc_column_text]WEAK THINGS BREAK (from Westside Barbell) Our strength today is atypical. We'll kick off with a DL (which we usually end with). Then, Wednesday Bench Press...again, not the norm but we know you'll love it. Our ongoing focus this quarter is "gymnastics" or calisthenics...so we're pushing...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text]Today is a simple and powerful day: Pushing - Pulling - Squatting - and then Grace Practice   We'll continue our pull up progressions working on this as our priority this quarter. Our four rounds is only three movements today: After pulling... ...we'll grab a set of...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11082" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! Check out the image above. Ironically, to lower body composition and achieve many of the markers in the "fitness" level of this curve, you need to keep muscle mass up. And here we are - Wednesdays are our strength days. Shall we get...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="8266" img_size="large" add_caption="yes" alignment="center"][vc_column_text]It's October! Our Breast Cancer Awareness Month efforts begin! Starting with... Your training...health is the most important thing you can have when dealing with a "disease" ...ugh...what a word. So, let's go! Today your four-rounder will see: Step-ups in high reps (Chad1000x is on Friday 11/10...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text] Fri-yay! (we love that phrase!) Today we'll practice for Grace/B4B, and keep with our pulling theme for the week. First, in teams of 2, you'll tacks 2/3 of Grace for time...practice cycling and play with what load you think you'll choose. Then, we'll work for a...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6754" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! New plan today folks...we're going to tackle a sensitive subject with you all....Pull ups. What a PITA (look it up if you don't know what that means 🙂 But first, squatting...goblet squats for load supersetting with core work. Then....and you WILL COMPLY (LOL!)...we'll...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10793" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday training will continue our October B4B work with a longer conditioning cycle of C&J's. But before we get cracking on that, we'll hit up our four-rounder  of only three movements today (we're starting a new "pulling" cycle Wednesday so need to save up your...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10676" img_size="large" alignment="center"][vc_column_text] You'll tackle a long (unofficial) CrossFit Hero Workout today named Jimmy (source: WODWell) We'll spend the first 10-15 minutes getting your deadlifts warmed up. Then, in teams of 2 you'll tackle this 30 min AMRAP (gulp!) “Jimmy” 5x DL (Young Rx 265*...we'll scale your loads back!) 7x...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10712" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! We're increasing rounds this week for some higher-volume back squats. Supersetting with plyometrics it starts your Wednesday off right! Next, we'll work on cycling two different kinds of pressing, for both load and coordination...skills on the barbell. You'll superset with some loaded pulling....