[vc_row][vc_column][vc_single_image image="11304" img_size="large" alignment="center"][vc_column_text] Fridays have been intense lately. Let's lean into it - the only way to improve is to impart a challenge. We'll warm up to a 15 min attempt to a 1RM Thruster. Then, for a long-ish metcon, in teams of 2, we'll tackle a chipper of:...
[vc_row][vc_column][vc_single_image image="10712" img_size="large"][vc_column_text]We recently saw a social post congratulating members for attendance - the 100 class club, and the "most consistent in the month" award. Both of those are great because they show commitment, and with commitment comes frequency, which we all know be a key in results. The more...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11301" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. Our squat today is atypical and most of you will complain, BUT...embrace variation. Think we'll just leave it at that - show up to find out. Our press is a BB Push Press but from the deck - so you...
[vc_row][vc_column][vc_single_image image="11314" img_size="large"][vc_column_text]The Open is coming! Yes, the details have been released. You can register on January 9th for the 2024 CrossFit Open. The Open starts with the 24.1 being announced on Thursday, March 29th, and subsequently, Ed will program 24.1 into our workouts for Friday so we can practice,...
[vc_row][vc_column width="1/4"][vc_single_image image="11308" img_size="large"][/vc_column][vc_column width="3/4"][vc_column_text] Saturday and Sunday, January 20-21 GMRX and CrossFit Weaver Park is hosting the physical therapy continuing education seminar entitled "The Modern Management of the Older Adult". Just what does this mean? Well, if you know us, you know we press hard against the mainstream prescription...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11299" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Your Monday four-rounder is tough - if you do it right. Today you'll work on: some kind of jump with the skill level at your limits dumbbell clean and jerks jumping pull ups wall walks Then, short bouts of effort over a longer duration we'll work...
[vc_row][vc_column][vc_single_image image="11292" img_size="large" alignment="center"][vc_column_text] This Friday we'll begin with bench press - five sets of ascending load and descending reps—one of the class faves. Next up, you have another Open-like WOD modified to improve conditioning, not necessarily practice higher level skills...so, we'll tackle a triple to jump rope, leg levers...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11286" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day Strength! Weak. Things. Break. Rinse and repeat. Today we're back to Paul T's fave: the barbell. We'll front AND back squat, working on that low bar back squat...yes, it's a thing contrary to those who...we'll, don't know what it is!😂😂😂. We combine the front...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11281" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Monday-funday! Today we'll see more wall walk practice, some rowing sprints and a two-fer of odd object ground to overhead coupled with some wall balls for a quick burst of intensity. We'll finish up today with an EMOM of Thrusters and "rope-a-dope". Tis Open Season...can you...
[vc_row][vc_column][vc_single_image image="11274" img_size="large" alignment="center"][vc_column_text]Today is a great day! We'll begin our Friday with a Strength Workout that comes from the 2021 CrossFit Open. It's a complex for load. We'll spend 15+ minutes here building in load with a complex of deadlift, power clean, hang clean and jerk or push press...