[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10494" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Here we go - another week after what we're sure was a decadently green and frothy weekend! HAPPY BIRTHDAY TO SHARON H AND TRISH O TOMORROW! Today our 4 round Monday will see the following: Pushups ...and guys: let's swallow the ego and the hard, right...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10451" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll start right off with an EMOM working the hang power clean. Good opportunity for speed and strength. Next, we'll have some additional strength to our normal Friday programming with some strict barbell press. We're drilling your overhead position hard this quarter! Finally, some core....
[vc_row][vc_column][vc_single_image image="10430" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Our Hump Day starts with our FIRST of many weeks working on our front squat - mobility in the thoracic spine, wrists, hips, and ankles. At our age, we have a lot to "mobilize" and we tend to prefer...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10443" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday, Legends! Today our 4 round Monday is...well, tough. You have 3 minutes to Row 500M or Bike 30 cal...try to get there - it's not a Pinellas Trail stroll! Then, body rows. Do them right. If you don't touch your pecs to the bar...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10432" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Finally, back to a plan for Fridays, post Open. Today we'll Bench to start things off. We're up to five sets with descending reps and ascending loads. Next, a longer team workout working on loading the shoulders while tired. We'll cap off the day with a...
[vc_row][vc_column][vc_single_image image="10451" img_size="large" alignment="center"][vc_column_text] March 25, 2023 Let the games begin! [/vc_column_text][vc_column_text] Saturday, March 25th we'll host our first "Legends Edition" of the Battle of the Sexes. This is a time-honored tradition of Ed and Sam's - going back over 12 years! This year the girls are really gunning for...
[vc_row][vc_column][vc_single_image image="10441" img_size="large" alignment="center"][vc_column_text] ....AND, THAT'S A WRAP! For a typical CrossFit Gym the Open is a challenge (done right 😉): The logistics of the correct setup "Rx, Scaled or Foundations" Will the judges actually call "No Reps"? Managing the nerves of the competitors Safety - environmental and health Compassion...
[vc_row][vc_column][vc_single_image image="10430" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. <- our Wednesday Motto Lots of volume today - on both back and front squats, on press and push press, and on deadlift. You're here to work today and work you will do. Keep. Getting. Stronger. Your alternating movements today are pushes, pulls...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10428" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday, folks! Here we go. It's March! Good grief we're a month into the first quarter - where is time going? We don't know about you guys but if you're the New Years Resoution type, we're two months in...how are we doing? Or, if you're...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10348" img_size="large"][vc_column_text]AND WEEK THREE....WE DON'T KNOW WHAT TODAY'S WORKOUT IS! Well, we do, but we just found out last evening so get here and get ready to work on The CrossFit Open WOD 23.3! We'll ensure it's scaled well for all levels. You'll be testing a workout your fellow...