[vc_row][vc_column][vc_single_image image="11375" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Friday Folks! We'll start with a long bench press set today. Then for a longer EMOM, we'll work on a complex of Hang C&J, Front Squats, and Walking Lunges. Finally, in teams of two, we'll introduce a new explosive movement and scale up and...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11372" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our first workout of the New Year! We'll hit up some barbell back squat first - need to lift heavy starting the new year. Then, we'll combine our deadlifts with a little intensity in a longer metcon with a descending rep scheme of DL's and an...
[vc_row][vc_column][vc_single_image image="11379" img_size="large"][vc_column_text]Coach Sam here. Ed and I are on an absolute TEAR this year to make our athletes, and frankly anyone who will listen to us 😂, take control of their health. Obviously, based on our membership demographic here at the box, we're slightly leaning into the senior population,...
[vc_row][vc_column][vc_single_image image="11366" img_size="large"][vc_column_text] 2024 is my year to...my year to what? For many of us, we see the New Year come and go, and before we know it we've taken that trip around the sun and we're in the exact same place again one year later. Time flies, as they...
[vc_row][vc_column][vc_single_image image="6299" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Friday's are no joke around here, but what we've found in our training with you has been it's time to up the ante with the cardio....we're strong, we're getting really good at gymnastics, but we're falling apart when our hearts rates are up more than...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10022" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. Brush the rust off and grab a pair of extra stretchy pants or shorts...we'll get back on track after all the holiday debauchery this week! We're starting with a barbell Press/Push Press combo alternating with a pull in our first...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10118" img_size="large" add_caption="yes" alignment="center"][vc_column_text]MERRY CHRISTMAS TO OUR GMRX FAMILY! We will be closed on Monday in observance of the holiday. Yes, we promote training regularly but we also promote socialization and family and "breaks"...so this is a break. Enjoy your family. Indulge in some food you may not usually...
[vc_row][vc_column][vc_single_image image="11350" img_size="large" alignment="center"][vc_column_text] Fri-nally it's Fri-day! We'll start with a strength WOD of DB Thrusters - continually pushing us to be better on compound, multi-joint exercises. They're functional and effective. Then, in teams of 3, a new style of team, stationed conditioning workout. Rotating stations with the Row or...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11347" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. BACK TO THE BARBELL! We know, you like it! We're barbell backsquatting today and supersetting with core exercises. No overhead today - but we'll work on some touch and go power cleans - open prep. Then some high rep deadlifts,...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="8962" img_size="large" add_caption="yes" alignment="center"][vc_column_text]One week till Christmas, guys! We know it will be laden with rich food, family gatherings and probably not as much exercise - so let's bank some fitness today! Today you'll work on: Jumping pull ups...remember: chin "over" bar Planks Box step ups Only three movements...