[vc_row][vc_column][vc_single_image image="9416" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day and also Kathy Tew's Bday! Happy Birthday, Kathy!!! Today our strength starts with one of the harder lifts we do: The Thruster. We'll work some solid warm-up rounds, and then hit three rounds for load. Inch worms (with a push up if possible) in...

[vc_row][vc_column][vc_single_image image="9415" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY TOMORROW TO COACH TRACY!   Monday - 7/18. Halfway through one of the hottest months of the year and this decade we feel like! Keep hanging in there, folks. Couple of months and we'll be through this. Today our Monday four-rounder will include...

[vc_row][vc_column][vc_single_image image="9388" img_size="large" add_caption="yes" alignment="center"][vc_column_text]You made it to Friday and nobody melted! 😂 We'll start with a squat - back to a back squat after Wednesday's front squat. Then we'll work through three, three-minute AMRAPS of hang power cleans and pushups. After we recover, we'll hit up a longer cash...

[vc_row][vc_column][vc_single_image image="9387" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY, COACH SCOTT! STRENGTH DAY! Our squat today is a front squat - working more squats in your alternate. Our press is both a strict and a push press. Spicy! we'll alternate with a pull. And our hinge is a traditional deadlift. Finally, you'll...

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9389" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Coaches Scott and Ed, just hangin' out. [/vc_column_text][vc_column_text]Our Monday four-rounder will have working on alternating DB hang power clean and jerks, and a heavy DB slam for your loaded movements. Your skill is jump rope - highest level you can do. Then, we sneak a...

[vc_row][vc_column][vc_single_image image="9368" img_size="large" alignment="center"][vc_column_text] WHAT'S IN YOUR GYM BAG? [/vc_column_text][vc_column_text]FRI-YAY! Happy Birthday (tomorrow) to Tom C - we miss you Tom! This is our Friday to bench! So we start with that as our Friday strength. Next up, a version of an old CrossFit Football Workout called "4th Quarter is...

[vc_row][vc_column][vc_single_image image="9365" img_size="large" alignment="center"][vc_column_text]We're sure you're all a bit sore from a lot of "pushing" yesterday, so today we don't do a lot of that. We'll start with our squat being wall balls for capacity, not load. We'll pull out the barbell for one lift: a hang power clean and...

[vc_row][vc_column][vc_single_image image="9359" img_size="large" alignment="center"][vc_column_text]Today is Tuesday, yet we're training a regular class schedule today. Hope you enjoyed your 4th of July and are ready to celebrate with a Hero WOD. Today we will do a non-traditional CF Hero named "Tellier". It's a great bodyweight Hero. We'll do this today individually...

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