[vc_row][vc_column][vc_single_image image="11933" img_size="large"][vc_column_text][/vc_column_text][vc_column_text] We'll start our Friday with a bench press in our traditional rep scheme. Next, we'll team up in threes, and tackle a 20 min AMRAP (don't worry - there's a resting station!) The three stations will be: Shuttle run, row or bike AMRAP of pushups and pulls...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11929" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Being strong as you age is one of the keys to a longer, healthier life. Truth!   Today we'll low bar back squat for our squat - again. You guys are in a long cycle of this - and this is week 5. To mix...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11922" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Pictured above: the June 29th GMRx Seminar group. We're over-the-moon excited about growing a larger team of coaches and professionals who are committed to improving the health and fitness of seniors...THE RIGHT WAY!   REMINDER: WE'RE CLOSED THURSDAY FOR INDEPENDENCE DAY. Monday Motivation: Set goals....

[vc_row][vc_column][vc_single_image image="11913" img_size="large"][vc_column_text][/vc_column_text][vc_column_text] We'll start our Friday with a partner EMOM working on the HPC. Then, in Teams, we'll tackle a version of the CF Hero, The Chief.  With a partner, alternating in 3:00 AMRAPs, you'll tackle 5 rounds of 3x HPC 6x Pushups 9x Air Squats This is a...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11909" img_size="large" add_caption="yes" alignment="center"][vc_column_text] SQUAT, PRESS, DEADLIFT...here we go again Today we'll low bar back squat for our squat - again. You guys are in a long cycle of this. Next, you'll BB strict press with some core work in between sets Finally - good old traditional DL. Classic...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11908" img_size="large" add_caption="yes" alignment="center"][vc_column_text] OBG horsing around above!   Monday Motivation: If you don't use it, you lose it. That relates to the following: muscle strength - being strong - you have to work to be strong muscle endurance - being able to things for a long time -...

[vc_row][vc_column][vc_single_image image="11902" img_size="large"][vc_column_text][/vc_column_text][vc_column_text] We'll start our Friday antics teaming up on a Barbell complex, performing 7 rounds each, alternating to create the rest interval. 7 Rds each of: 2 Rds DL H Sq  CL PJ Climbing. Then in teams, a little pump sesh of biceps curls and pushups. [/vc_column_text][vc_separator][/vc_column][/vc_row]

[vc_row][vc_column][vc_single_image image="11879" img_size="large"][vc_column_text][/vc_column_text][vc_column_text]Above: OBG's photo bombing skills persist!   A VERY HAPPY BIRTHDAY WISH GOES OUT TO ANNE UNGER - THIS COMING SUNDAY❤️   Friday: our strength today is an EMOM in teams working on "barbell gymnastics" or skill in a fast lift. Clusters from the hang will be your...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11876" img_size="large" add_caption="yes" alignment="center"][vc_column_text] SQUAT, PRESS, DEADLIFT...you should know this by know! THIS is our Wednesday work. Today we'll low bar backsquat for our squat. And then "sneakily" we'll tackle a traditional CF workout called Diane, with masters' variation. In teams of 2, both doing full reps, you'll do...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11856" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAAAAAPPPPPYYYYY BIRTHDAY TO OUR NATALIE TODAY!   Monday Motivation: Don't wish for it, work for it! It's June, people! And IT'S HOT! It's still hot, people, but allegedly we're expecting rain this week. Hopefully we'll see some lower temps, but almost guaranteed: higher humidity. Keep...