[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, CHAR CHAR!  [/vc_column_text][vc_single_image image="8302" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Friday strength to kick off your training is a 4x3 back squat. After squatting, we'll set up for some Barbells for Boobs practice with another EMOM of Clean and Jerks. Continue to work on bar path, load, and technique (not...

[vc_row][vc_column][vc_single_image image="9705" img_size="large" alignment="center"][vc_column_text]HALLOWEEN IS APPROACHING...start thinking of your costumes for Monday the 31st workout - something fun, but that you can still train in! Hump Day Strength is all there: Week 7 of our 10 week deadlift cycle is first. Our Press is a strict barbell press. Our Squat...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY COACH EVVY (TOMORROW)! [/vc_column_text][vc_single_image image="8956" img_size="large"][vc_column_text]There's something about women with stopwatches or whistles around their necks that excites us! Finally, a full week of post-Hurricane training coming at ya! Our Monday four-rounder will include high rep air squats - strive for perfection, body rows, heavy Dball presses...

[vc_row][vc_column][vc_single_image image="9797" img_size="large" alignment="center"][vc_column_text]POST FROM YESTERDAY (THURSDAY) We're back in action today! Programming will change slightly so we can get our deadlifts in, and still hit some of the more important elements of Wednesday and Friday of this week. You'll have to show up to find out - as Ed...

[vc_row][vc_column][vc_column_text] Happy Birthday John Senior! [/vc_column_text][vc_single_image image="9770" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day begins with week 6 of our 10 rep DL Cycle. Things are getting heavy, so keep up the warm-ups! Next, we'll work on our power cleans for Barbells for Boobs. We NEED to get the pull from the deck...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY TO OUR MAN, E.T. & TO CROSSFIT-STUD SANDY TOMORROW (THE 27th)! [/vc_column_text][vc_single_image image="9771" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing things up a little by incorporating our primary Wednesday strength into Mondays and sometimes Fridays to allow us time to hone in on the power clean - specifically from the...

[vc_row][vc_column][vc_images_carousel images="9744,9743" img_size="large"][vc_column_text] BARBELLS FOR BOOBS SHIRT ORDERS ARE ONGOING. BE SURE TO RESERVE YOURS! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Friday brings us a barbell back squat to start the day and set the tone for good old-fashioned grunt work. After squatting for a bit, we'll team up and "move stuff". 3-position carries:  farmer, front...

[vc_row][vc_column][vc_column_text] Happy Birthday to Cindy S (today), Skipper and Eleanor (tomorrow)!! [/vc_column_text][vc_single_image image="9226" img_size="large" add_caption="yes" alignment="center"][vc_separator color="white" border_width="3"][vc_column_text]Strength Day continues with week 5 in our 10-week, 10-rep DL Cycle.  Keep up the momentum! Our press for the day is a barbell push press with a rope pull as your alternating...

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9736" img_size="large" add_caption="yes" alignment="center"][vc_separator color="white" border_width="4"][vc_column_text]Monday's four-rounder will have you pulling from the rings, swinging kettlebells, planking from the wall (say what?), and working some heavy wall ball push presses. Then, in teams of 3, we'll work on lunging and bear crawls...a little rest but mostly an AMRAP of...

[vc_row][vc_column][vc_single_image image="9715" img_size="large" alignment="center"][vc_column_text] HAPPY BIRTHDAY MONIKA! [/vc_column_text][vc_column_text]Today we'll start off with Bench Press. Normal pattern of 5-5-3-3. Next, we'll team up for some Barbells for Boobs practice. Teams for 2 for 12 minutes in EMOM fashion, we'll work clean and jerks working toward our chosen load for the event....