[vc_row][vc_column][vc_single_image image="11350" img_size="large" alignment="center"][vc_column_text] Fri-nally it's Fri-day! We'll start with a strength WOD of DB Thrusters - continually pushing us to be better on compound, multi-joint exercises. They're functional and effective. Then, in teams of 3, a new style of team, stationed conditioning workout. Rotating stations with the Row or...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11347" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. BACK TO THE BARBELL! We know, you like it! We're barbell backsquatting today and supersetting with core exercises. No overhead today - but we'll work on some touch and go power cleans - open prep. Then some high rep deadlifts,...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="8962" img_size="large" add_caption="yes" alignment="center"][vc_column_text]One week till Christmas, guys! We know it will be laden with rich food, family gatherings and probably not as much exercise - so let's bank some fitness today! Today you'll work on: Jumping pull ups...remember: chin "over" bar Planks Box step ups Only three movements...
[vc_row][vc_column][vc_single_image image="11304" img_size="large" alignment="center"][vc_column_text] Fridays have been intense lately. Let's lean into it - the only way to improve is to impart a challenge. We'll warm up to a 15 min attempt to a 1RM Thruster. Then, for a long-ish metcon, in teams of 2, we'll tackle a chipper of:...
[vc_row][vc_column][vc_single_image image="10712" img_size="large"][vc_column_text]We recently saw a social post congratulating members for attendance - the 100 class club, and the "most consistent in the month" award. Both of those are great because they show commitment, and with commitment comes frequency, which we all know be a key in results. The more...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11301" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. Our squat today is atypical and most of you will complain, BUT...embrace variation. Think we'll just leave it at that - show up to find out. Our press is a BB Push Press but from the deck - so you...
[vc_row][vc_column][vc_single_image image="11314" img_size="large"][vc_column_text]The Open is coming! Yes, the details have been released. You can register on January 9th for the 2024 CrossFit Open. The Open starts with the 24.1 being announced on Thursday, March 29th, and subsequently, Ed will program 24.1 into our workouts for Friday so we can practice,...
[vc_row][vc_column width="1/4"][vc_single_image image="11308" img_size="large"][/vc_column][vc_column width="3/4"][vc_column_text] Saturday and Sunday, January 20-21 GMRX and CrossFit Weaver Park is hosting the physical therapy continuing education seminar entitled "The Modern Management of the Older Adult". Just what does this mean? Well, if you know us, you know we press hard against the mainstream prescription...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11299" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Your Monday four-rounder is tough - if you do it right. Today you'll work on: some kind of jump with the skill level at your limits dumbbell clean and jerks jumping pull ups wall walks Then, short bouts of effort over a longer duration we'll work...
[vc_row][vc_column][vc_single_image image="11292" img_size="large" alignment="center"][vc_column_text] This Friday we'll begin with bench press - five sets of ascending load and descending reps—one of the class faves. Next up, you have another Open-like WOD modified to improve conditioning, not necessarily practice higher level skills...so, we'll tackle a triple to jump rope, leg levers...