[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....

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11022" img_size="large" add_caption="yes" alignment="center"][vc_column_text]HAPPY BIRTHDAY GREG M AND ROB B! Our  Monday four rounder includes high rep box step ups double DB PP bike/rower sprints some landmine pressing Finally, we'll cash out with a traditional rep scheme of UB power cleans. A lot of volume on this fine Monday.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11003" img_size="large" alignment="center"][vc_column_text]Back to a more traditional Friday and with hopefully cooler temps! We'll Bench for our strength today. Then we're starting our Barbells for Boobs work with 5 rounds of HPC&PP or Jerk OTM...starting to build some light volume here. And we'll cash out with some bodybuilding and...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11002" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! Back to traditional Wednesdays, mostly! Squat: we'll see Dumbbell Squats again, but that's good because they're hard! Press: we'll barbell push press for lower reps and higher loads, again, so hope you tracked your loads from last time. Hinge: we're back to barbell...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11005" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today is Patriot's Day, honoring those who served and those lives lost on 9/11/2001. Teams of 2 to 3 today will conquer the following: 2001 Meter Row, run or equivalent distance Bike 11x Burpees 11x Dbl DB Thrusters 11x Burpees 11x KB DL 11x Burpees 11x...