[vc_row][vc_column][vc_single_image image="6771" img_size="large"][vc_column_text]On the heels of the Open this weekend, we're back at it. Today's a typical Monday with a great selection of movements: box steps ups, change power cleans, a boxing-inspired mobility drill for hips mobility and speed, and some ....wall balls😬. The normal four rounds are going to...
[vc_row][vc_column][vc_single_image image="6748" img_size="large"][vc_column_text]Pictured above: Coach Ed cutting up with Margie, with Patricia chuckling in the background Today is our conditioning day but in our current cycle, we're back squatting at the beginning of the class. We'll fire off some quick planks before getting to our meat of the day: a...
[vc_row][vc_column][vc_single_image image="6752" img_size="large"][vc_column_text]Pictured above: Bev and her dumbbells This Hump Day brings us a Goblet Squat as our primary lower body movement for the day. We'll alternate that with some core work before moving on to a new skill. The new skill today will involve learning to rebound a push...
[vc_row][vc_column][vc_single_image image="6754" img_size="large"][vc_column_text]Pictured above: Bubbles and her barbell Today we wish a Happy Birthday to Dean! Monday we begin our training with another "four-rounder" that includes a higher volume or pushups, single-sided DB thrusters, and two tough core movements. We move into a longer, lightweight barbell complex of deadlifts, power...
[vc_row][vc_column][vc_video link="https://youtu.be/dVq9fHb2X3A"][vc_column_text]Once again on Friday, we start with Back Squats from the rack. We continue to work on rear rack mobility which includes pec, shoulder, wrist, and bicep mobility. After a quick core piece, we load up a new style of workout for you - 3 rounds of DB C&Js,...
[vc_row][vc_column][vc_single_image image="6730" img_size="large"][vc_column_text]Hump Day welcomes barbell-centric training day. If you didn't know this was a program tailored toward seniors, you'd think we were in a powerlifting phase. We start with barbell thrusters, move to the push press, then to the deadlift. Continuing our new movement "rope-a-dope" to cap off the...
[vc_row][vc_column][vc_column_text]As we enter the month of March, temps are rising and it's easier to warm up. Warming up in moderate temps is always preferable, so Bring It On!...19 days until spring! Today we have an easy PVC warm-up for the shoulders, posterior chain, and core. Our typical Monday "4 rounder"...
[vc_row][vc_column][vc_single_image image="6712" img_size="large"][vc_column_text]Every year, the most electric time in any CrossFit gym is The Open. The first step in making it to The CrossFit Games, where the Fittest on Earth is decided. ANYONE, any age (14 and up), any gender, any ability CAN do The Open.[/vc_column_text][vc_single_image image="6715" img_size="large"][vc_column_text]12 of our...
[vc_row][vc_column][vc_single_image image="6699" img_size="large"][vc_column_text]It's FRI-YAY!! We're going to change things up and START WITH BALANCE. So, knowing we always end with balance - doing it when you're tired - you should slay this challenge! Again, today, we start with barbell back squats. We are going to get better at these by...
[vc_row][vc_column][vc_single_image image="6558" img_size="large"][vc_column_text]Today's workout gives the athlete a chance to go heavy on their loads. Not every athlete will want to or need to go heavy today. For example, if you haven't had enough exposure to the movement, or if the movement puts you at risk at higher loads, of...