[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11817" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Before we dive into our Wednesday workout...some shameless sel-promotion! Above is one promotional image for this Saturday's Seminar: Growing Old and Staying Young. Now, while you can the full-Magilla HERE, a quick snippet: If you're reading this you know that Ed and I (Sam here)...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11546" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Our four-rounder today is Murph-prep. Bike or Row Pulls, and Squats (pushes later) Then, some conditioning...in teams of 2 Dball slams and heavy farmers carry Intensity is decreasing for us for this next cycle due to the heat. Come prepared - cooling towels, hydration, light...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11792" img_size="large" alignment="center"][vc_separator][vc_column_text] Bench Press starts our Friday out. Followed by...a traditional CF Benchmark Girl - sort of a stepped up Cindy. Today we'll tackle, in teams of 2, Barbara - all bodyweight, all day! 5 RFT or 30' cap, in teams of 2, no break between sets: 20x...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11789" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill and more useful in general. (Westside Barbell & Mark Rippetoe, respectively) Our Wednesday strength combines a front and back squat for our squat. Our press is a push press. And we deadlifted on Monday so we're...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11787" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday folks! We'll work on our Rhonda's Burpee Challenge in the warm up (everyone's favorite!). Then, our four-rounder is again, only 3 rounds and 3 movements. core DB cycling shoulder to overhead We'll finish out our day picking up the DL from Wednesday in a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11759" img_size="large" alignment="center"][vc_separator][vc_column_text] This Friday begins with our weekly push-up effort. Everyone will go on the :20 this week...keep progressing. Then, we'll tackle an old CrossFit Football workout: CrossFit Disco. In teams of two with a fun rep scheme, power cleans and pulling. We continue to lean into "gymnastics"...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11761" img_size="large" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill. Repeat this every day. Our squat today is a combination of front squat and back squat. Our press is ...well a push pull combo that's a little metabolic. And our DL is a traditional BB DL. Solid...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11767" img_size="large" add_caption="yes" alignment="center"][vc_column_text]After a traditional mini-Cindy warm-up, our Monday circuit has just three movements: an odd carry more lunging jump rope Then, we'll lean into a barbell complex for load from the 2021 Open. Simple and elegant prescription for getting stronger! [/vc_column_text][vc_separator][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11759" img_size="large" alignment="center"][vc_separator][vc_column_text] Our Friday metcon day starts with a Bench Press (yes, again!). Then, in teams of two we'll work a 3 minute station drill where teams will work through the following: Row/Bike Burpee/Plate Step Up Wall balls, side by side alternating Immediately into 200x situps [/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11761" img_size="large" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill...you've heard us say it so here we go: Our squat today is a front squat - and your squats are looking better so we're stoked to see the performance and loads today. Our press is a combo...