[vc_row][vc_column][vc_single_image image="8258" img_size="large" alignment="center"][vc_column_text]Monday 10/25...we are ZOOMING THROUGH OCTOBER, folks! Yikes! Let's get some work done before it's Christmas! We're using all the toys today: dumbbells, wall balls, kettlebells, barbells, jump ropes, and bands...be expeditious as we need to "get cracking" to get all of this in today. After a...
[vc_row][vc_column][vc_gallery type="flexslider_slide" interval="5" images="8285,8288,8287,8268,8290,8289,8304,8256" img_size="large"][vc_column_text]Last Saturday we hosted our inaugural Barbells for Boobs in the new location. And what an honor it was! 30 of our athletes participated. We're a unique box because our CrossFit Classes host athletes 55 years old and up. So, running an event-style CrossFit BenchMark Girl...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Heart-rate-city! Welcome! We kick off today, after a spirited warm-up, with five 1:30 rounds of KB DL's and burpees. Move fast and well. Then, again, more pushups! Working our pushing strength more and more. Add in some core to slow us down a bit, then finally, a...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Hump Day training is afoot! Wednesdays are our dedicated strength days. Not a lot of metcon-ing - more lifting. Our squat today is both a front and back squat with a barbell. Our press is a barbell strict press, and our hip hinge is a combo of...
[vc_row][vc_column][vc_single_image image="8175" img_size="large" title="The Boys' Club"][vc_column_text]Monday again? haha! Yes it is! Our Monday four-rounder today includes KB swings, some jump squats (don't worry - we have alternates), biceps curls and step ups. Nice balance, we think! Next up - teams of two in a longer workout of odd object carry...
[vc_row][vc_column][vc_single_image image="8172" img_size="large" add_caption="yes"][vc_column_text]Friday! Today and tomorrow we do Grace. For those not participating in the "Grace Event" tomorrow, they'll do her today in class. But first, we bench press! Always a favorite! Then, if you're not doing Grace tomorrow, you'll do her today, while those doing her tomorrow will...
[vc_row][vc_column][vc_column_text]Check out Jaye's half kneel. She's 91, shows up every day, and moves more beautifully than we do![/vc_column_text][vc_single_image image="8177" img_size="large" alignment="center"][vc_column_text]Wednesdays are strength days. Get stronger. Stave off Osteoporosis. Get more durable. Our squat for the day is a single dumbbell front squat. Our press is BB push press with...
[vc_row][vc_column][vc_images_carousel images="8164,8168,8167,8165" img_size="large" autoplay="yes" wrap="yes" title="Some of our ladies showing off excellent form in a long sit DB press"][vc_column_text]Good Morning Legends! and GrandMasters...and CrossFit Weaver Park! (Too many references - we need to fix this 🙂 This week we're preparing for Grace! Don't forget to sign up to participate, or...
[vc_row][vc_column][vc_single_image image="7497" img_size="large" alignment="center"][vc_column_text] Hello GrandMastersRx Fam! Wow, that's a mouthful...Hello, Legends! That's better! Rather than put this in an email newsletter blast, we thought it better to create a linkable post on our website so we can reference it again. Below are a few things we wanted to remind...
[vc_row][vc_column][vc_single_image image="7382" img_size="large" add_caption="yes" alignment="center" title="This is us!"][vc_column_text]Fri-yay! Always Fri-yay! After a PVC pipe-based warm-up, we'll do some Friday Pressing - both Strict and Push Press. But then...yes, a longer EMOM and we bring out the rowers. You haven't seen them since Rebels! This will be a good cardio session....