[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11022" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll honor young Theo - it's his birthday!   But first - 5 rounds of some body building and gymnastics. Then, In teams of 2 we'll tackle Theo's WO "A Tribute to Theo" For time: 22 cal row or 17 cal bike 17x box step ups...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11657" img_size="large" alignment="center"][vc_column_text]Wednesday's strength is back. After some gymnasty warm-ups, we'll hit our three priorities: Squat - as a tempo box squat Press - as a long sit dbl DB press Hinge - as a high rep, multi load UB KB DL (you've done this a lot in the...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11649" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we're finally back to our normal schedule! Our Monday will start with some "plank wars" - sounds fun right? Maybe! Then our 4-round Monday is back. We'll see: tempo back squats long sit dumbbell presses high rep multi load KB DL's and a few other...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11611" img_size="large" alignment="center"][vc_separator][vc_column_text]Today we'll tackle whatever CrossFit.com gives us for 24.3! You can find it here: games.crossfit.com [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11610" img_size="large" alignment="center"][vc_column_text]Today will feel like Monday. We'll hit up a four round circuit of: overhead squats - skill if you're still working on getting the bar locked out overhead in the squat, or load if you're proficient toes to bar or progressions hand release pushups plate ground to...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11609" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing up your week again! Wednesday is Monday this week. Our Squat will be the Thruster. Our Press will be the Push Press. And our posterior chain work will be in the form of a metcon - a nice spicy couplet of wall balls and...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11546" img_size="large" alignment="center"][vc_separator][vc_column_text]You have a choice. Sarcopenia is preventable. Yes, if you do nothing, it is most likely inevitable. But if you make the effort to prevent it, you can. It's your choice. And if you're reading this, you've made the right choice! Today we'll tackle the CrossFit Open...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10935" img_size="large" alignment="center"][vc_column_text]Your heart is a muscle, too, and so today we will be working that muscle! After your Monday circuit (moved to today) which will include some box step OVERS - good training for life! and some Dball tricks, we'll tackle a long 20 minute conditioning workout with...