[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11540" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing up your week! Yes, change is good. Today we'll be on the barbell most of the day. Front squat from the deck - no rack. Get better at your cleans. Deadlifts and pushups for a second course. Then an on-the-minute power clean drill for...

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[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11512" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our four rounder today will have you working on the following: Dbl DB Thrusters, UB 35/20 Rig Knee ups – strict or kipping Farmer Carry AHAP Burpees Then, in teams of two for 1:00 on/1:00 off, we'll work some shuttles for conditioning. Excellent balance in your...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10897" img_size="large" add_caption="yes" alignment="center"][vc_column_text]And once again...like Monday, we're hitting up a higher intensity day. We'll start with an easy DL workout, and then tackle another CrossFit Open Workout - 11.2. In teams, because of the volume of box step ups and pushups, you'll work for 22 minutes (again!). It's...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10935" img_size="large" alignment="center"][vc_column_text]Weak. Things. Break. After a spirited warm up...it's pretty simple: BB Thruster for our squat and press BB Press/Push Press Combo Then a not for time combo of KB swings (American) and Jumping Pull ups. Great combination a little off schedule for some variety. BOOM! Have a...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10898" img_size="large" add_caption="yes" alignment="center"][vc_column_text]A little change up with your program this week. Our four rounds is with just two main movements today flanked by jump rope: inch worms and walking lunges. Thank we'll tackle a team AMRAP of 22 minutes - yes, longer! Your challenges here will be rowing...

[vc_row][vc_column][vc_single_image image="11490" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Sorry for the blip with missing WOD posts, guys! We're fixing to launch the new website and have had some hiccups locally. Friday! Prepare for a rainy, crappy weekend...we'll make up for it with your workout today. We'll start with "Sam's favorite warm up" -...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11485" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday-funday! We'll work through our typical Monday four rounds "not for time" today with the following movements: push ups kettlebell swings HKM Dball work We'll finish up with some team AMRAPs of lunges and bear crawl. Don't worry - scaling and progressions for everyone. Just show...

[vc_row][vc_column][vc_single_image image="11480" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Alright, folks! Coaches Ed and Sam are "taking a personal day" (don't fall off your chairs or anything!)...so BE NICE TO THE COACHES TODAY! LOL Our strength workout is a back squat today. After that, you know it's Friday, so some heavy breathing will be...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11478" img_size="large" alignment="center"][vc_column_text]Weak. Things. Break. After a spirited warm up...it's pretty simple: BB Power Cleans BB Push Press BB Dead Lift BOOM! Have a great lifting sesh![/vc_column_text][vc_separator border_width="3"][/vc_column][/vc_row]