[vc_row][vc_column][vc_single_image image="9301" img_size="large"][vc_column_text]Education! The key. The key to good coaching, the key to good communication, and the key to a safe CrossFitting future. (Ed and Falon above - working through some shoulder stuff.[/vc_column_text][vc_separator border_width="3"][vc_column_text]Monday, mid-June and it's HOT AS HADES! Reminder: hydrate, wear light clothing, rest when needed. Our...
[vc_row][vc_column][vc_single_image image="9257" img_size="large"][vc_column_text]Today's workout features a classic CrossFit Football workout called CrossFit Disco. But first - we squat! Then, Disco is a descending rep scheme of power cleans and pull-ups. We'll team up for this and tackle it together. We'll cash out with some bodybuilding to finish a stellar week...
[vc_row][vc_column][vc_single_image image="9258" img_size="large"][vc_column_text] Happy Birthday, Anne! Today is for strength. Our squat is a higher rep goblet squat. Our press is a seated DB press. And our DL...yep, a traditional BB deadlift. Most of our time today is with the movements above and getting stronger. In the end, we'll...
[vc_row][vc_column][vc_single_image image="9259" img_size="large" add_caption="yes"][vc_column_text]Our Monday four-rounder starts with battling ropes! Haven't seen them in a while. Also, you'll see pushups - higher reps - keep working! D-Balls and an overhead movement. After that, we'll meet up with a Tabata interval of alternating HTHO and HKM. Immediately after that, we'll...
[vc_row][vc_column][vc_single_image image="9247" img_size="large" add_caption="yes" alignment="center" onclick="custom_link" link="https://examine.com/guides/protein-intake/#optimal-daily-protein-intake-for-older-adults"][vc_column_text]Fridays are higher intensity days...but first...we Bench! After four sets of Bench Press, we'll tackle some easy planks - with a twist. We love it when our cardio comes from a barbell! Possible. Heck yea! Teams of two in a BB complex for load....
[vc_row][vc_column][vc_column_text] Happy Birthday John D (yesterday)! [/vc_column_text][vc_video link="https://youtu.be/FgnukiqovaA" align="center" title="Coach Glassman on Chronic Disease"][vc_column_text]SERIOUSLY, the video above is well worth the watch! Hump Day is Strength Day and GMRX. For the first time in a few weeks, we'll see the barbell back squat. Our press is a barbell push press....
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, BEV! [/vc_column_text][vc_single_image image="9239" img_size="large" alignment="center"][vc_column_text]Monday begins with a spicy four-rounder. You'll see a rowing or biking sprint, a high rep unbroken KB deadlift, a rig hold FOR TIME!, and some heavy goblet squats. Heart rates are up and it's only a Monday! Next, you'll partner for a...
[vc_row][vc_column][vc_single_image image="9225" img_size="large"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Friday's higher intensity day starts off with some barbell squats - this time from the front rack position. We'll work on mobility for those who are in need of a better front rack. Then, we'll tackle a Fight Gone Bad-style workout. Fight Gone Bad is 3 rounds of...
[vc_row][vc_column][vc_single_image image="9224" img_size="large"][vc_column_text]Coming off of Monday's Murph, we enter our strength-baised day. For our squat we'll ease you back into squatting with some easy wall balls, and a new core movement. Our overhead today is via a DB hang power clean and jerk Finally, our hinge is a barbell DL,...
[vc_row][vc_column][vc_single_image image="9160" img_size="large" alignment="center"][vc_column_text]Memorial Day Murph WOD is today in heats from 7 to 10am. Today we honor all those who served and made the ultimate sacrifice for our freedom. Thank you to those of you who participated in our holiday workout.[/vc_column_text][/vc_column][/vc_row]