[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11475" 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: goblet squats and air squats bicep curls situps box step ups Then, to work your brain and your body, we'll challenge you with a 12 min AMRAP with a...
[vc_row][vc_column][vc_single_image image="11468" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Fri-yay! Here we go: today you lean into the health of your heart. Steady as she goes....easy movements...pace yourself. After a heavy bench day, we'll rotate through rowing, shuttle runs and short plate jumps or steps....multiple rounds. Your heart will thank you.[/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11463" img_size="large" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Super simple today.... A combo of back squat/front squat. A heavy DBall push press to challenge your overhead mobility. And a long descending rep set of deadlifts. Lots of strength happening today![/vc_column_text][vc_separator border_width="3"][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11462" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Congratulations to OBG on competing in the Best Damn Race 5K this past weekend! Monday is upon us. Most of our movements today are basic - so we give you an opportunity to do them exceptionally well...make them a little harder if you're proficient with...
[vc_row][vc_column][vc_single_image image="11432" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! You will have a barbell or a dumbbell in your hands virtually the entire class! We know you're excited! After a Bear-Complexy Warm Up, you'll immediately tackle a complex from the Open workout 21.4 - barbell complex for load. Have fun with...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11429" img_size="large" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Today we'll replace our squat with a power clean. In place of this full range of motion squat, we'll trade off speed in the power clean. Focus today: the first pull off the deck into the second...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11422" img_size="large" add_caption="yes" alignment="center"][vc_column_text]More about leaning into challenges here. The image above I took from (full credit below) Garciano Rubio's Instagram Page. The CrossFit Book shared it, so I looked, and dug into it, and into him, and his ....CrossFit Gym. What a cool dude! While his sport is...
[vc_row][vc_column][vc_single_image image="11399" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! We start our Friday with a strength WOD: Thrusters. Then, in teams of two, the benchmark girl "Jackie". Rowing, thrusters and pull-ups. Scaling will be posted at the box. Simple but super tough. Have a great weekend all you "Legends"![/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11400" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength, here we go! Remember: Weak. Things. Break. Back to our "normal" for a week You'll spend about 15 minutes or so on each of the basic lifts: BS, PP, DL. Starting today...especially in our two habitually late classes, you'll have 15 minutes to...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11401" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Leaning into challenges on this January Monday. We know you're not here to socialize (well, maybe after), but rather to get stronger, more mobile...fitter. So today, here are some suggestions for how to progress. It's easy to get stuck in "this is what I do" or...