[vc_row][vc_column][vc_single_image image="6622" img_size="large"][vc_column_text]In honor of National Carrot Cake Day, here is a link to a super healthy version of an all time favorite: Carrot Cake! If you're going to do it, try to do it a little healthier than perhaps in the past? ELANA'S PANTRY NUT-FREE PALEO CARROT CAKE ELANA'S...
[vc_row][vc_column][vc_gallery interval="3" images="6589,6588,6587" img_size="medium"][vc_column_text]Let's do some good old-school strength today! After a long-ish warm up, we'll settle in to some heavy goblet squats - the kind where you hope the coach has to set that weight in the front rack for you! 💪🏻 And then HELLO STRICT PRESS! Let's push...
[vc_row][vc_column][vc_single_image image="6639" img_size="large"][vc_column_text]After an appropriate warm up, we begin our four-round Monday work with some L-Sits, horizontal bar pull ups, and a few loaded exercises. The rep scheme's today will slow us down a bit and make this section take a little longer than usual. We'll hit some mandatory core...
[vc_row][vc_column][vc_column_text] Risk and Reward That's been a hot topic lately. It's why our Legends Athletes progress so well, why we have such retention, and why this type of community builds itself. Our Legends Athletes progress beautifully because of a lot of things: The programming is progressive. The skill level is...
[vc_row][vc_column][vc_column_text]TGIF! We warm up with a light barbell or PVC in specific work/rest intervals. We hip hinge, we squat, we "jump"-ish, and we press overhead. We are SERIOUSLY warmed up after all of that. Fridays are conditioning days. Heart rates are a little higher and we're more out of breath...but...
Today is a strength day. Wednesday's is our day to get stronger! After a solid warm up, we are BOX SQUATTING today! We will stay in a front rack position and work on mobility in our front rack to keep torso erect and elbows up - always a challenge as...
[vc_row][vc_column][vc_single_image image="6434" img_size="large"][vc_column_text] Hot Topic! Well, at least WE think it is. Sarcopenia is age-related muscle loss. Quick background: We know we get weaker as we get older We know it's harder to build and maintain muscle for strength as we get older (but is it impossible?) We know the...
[vc_row][vc_column][vc_single_image image="6262" img_size="large" alignment="center"][vc_column_text]Ending the month of January with a solid Monday. What a great day to show off our Cleans! We started with a 4 minute PVC "D.T." barbell complex as the warm up. Then our typical starter for Monday included some heavy core work, traditional sit ups, and...
[vc_row][vc_column][vc_single_image image="6247" img_size="medium" add_caption="yes"][vc_column_text]We culminate the week with fun day of training! FINALLY, we're back on the squat racks! Hallelujah! Barbell back squats - music to our ears! After so many months of not sharing "anything", we're solid on our cleaning procedures and barbells and racks are again "a thing"....
[vc_row][vc_column][vc_single_image image="6269" img_size="medium" add_caption="yes"][vc_column_text]Today is strength day - we lift a little heavier (if we can, and feel up to it) and get a little stronger on Wednesdays. We start with some front squats with a heavy dumbbell in the front rack position, alternating with sit ups and variations. Next...