[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY SMOKEY B! [/vc_column_text][vc_single_image image="8904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Metcon Day! Everybody's (choke) favorite! Today we start with a "for time" couplet - two movements meant to increase your heart rate and challenge you at higher reps: kettle bell swings and squats. This will take a little out of us...
[vc_row][vc_column][vc_single_image image="8897" img_size="large" add_caption="yes"][vc_column_text]Hump Day - Strength Day. All Barbell - All Day! We're front squatting with core in between our sets. Next, we're back to a strict press - all shoulder strength - no hip drive. Finally - deadlifts - we'll do 3 @ tempo and 3 at normal...
[vc_row][vc_column][vc_single_image image="8931" img_size="large" alignment="center"][vc_column_text]It’s one of the fun parts of CrossFit. It makes you feel like a badass, right? The slow saunter over to the bucket – you’re feeling a little John Wayne meets Gangster gunslinger. The silky feel of the chalk on your hand that is about to help...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY DEAN! [/vc_column_text][vc_single_image image="8899" img_size="large" alignment="center"][vc_column_text]Above: our community supporting our community. Just love this group of people! Today brings us FOUR BASICS: Ring Rows BB HPC&J Step Ups Wall Balls This will take some time to work through four rounds! We'll sandwich our day with some core exercise,...
[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8902" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday brings us a high-intensity day and the second week of the Open. The part of the class that is doing the Open will split off and practice the Open workout while the rest of us work through the following: Bench Press! Need we say more!...
[vc_row][vc_column][vc_single_image image="8905" img_size="large" alignment="center"][vc_column_text]Strength Day commences with a barbell back squat - but at a slightly lower load than our typical 5 rep squat. Alternating with our squats is a core movement. Our press is atypical: a behind-the-neck press with a heavy ball...we'll see how you do! Finally, we'll barbell...
[vc_row][vc_column][vc_single_image image="8888" img_size="large" alignment="center"][vc_column_text]Here we are, the first Monday after the first CF Open WOD and things are feeling ELECTRIC around here. High fives, PR's...all of it! If you missed this past Saturday, you MUST make it next week. It'll change your life! So, today, we go back to four...
[vc_row][vc_column][vc_column_text] Happy Birthday Cynthia (aka Wendy!) and Andrea 🥳🥳 [/vc_column_text][vc_single_image image="8847" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll start our Friday out with a little strength: BB PP from the rack - lighter load, medium reps. Staying with the barbell, we're returning to our DT complex. Have fun with this - Teams so one...
Q: What if I can't make it to my scheduled class? Like, I have a work conflict or an appointment? A: Just text Sam and let her know what class you'd like to pick up. If you don't have her number ask at the box. Some of our classes are...
[vc_row][vc_column][vc_single_image image="8840" img_size="large" add_caption="yes" alignment="center" title="Meal prep, anyone? "][vc_column_text] Happy Birthday Coach Carolyn!!! [/vc_column_text][vc_column_text]In addition to Coach Carolyn's Birthday, it's Hump Day, Strength Day - all-around bad-arse day! Remembering this is a deload week, we're still lifting today just not super heavy. Strive for great form this week. Our squat...