[vc_row][vc_column][vc_single_image image="10800" img_size="large" alignment="center"][vc_column_text]Happy Birthday to our one and only Bevvy (yesterday!), who does a great job reminding me that some of our coaching challenges are not solely because of the age of the athlete....because at 81 Bev works more like a 40-year-old. Seriously, this type of senior who's on...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10784" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Monday Folks! We have several Birthdays in the house: Doug T was Sunday, and several of our 7am class are Monday: Bill Z, Jan D, and Paul T! Wishing you a lovely day! Now...back to the task at hand...an excellent Monday! You four rounder, not...
[vc_row][vc_column][vc_single_image image="10809" img_size="large" alignment="center"][vc_column_text] Coach Sam here. Ed just yelled in from the den that he just read an article (or a summary...we're too cheap to pay for it!) in the Wall Street Journal on what age you start to feel old. According to this summary at age 43 we...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10767" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Friday will begin with some strength: strict barbell press. Next NOT IN TEAMS, we'll tackle the scaled version of CrossFit Open Workout 18.3 - a lot of jump rope punctuated with some high skill barbell and pulling movements. It'll be a great challenge for your...
[vc_row][vc_column][vc_single_image image="10769" img_size="large" alignment="center"][vc_column_text]We're coming up on the 6th month of 2023. How are we doing? Goals, fitness, health? Friendly reminder to "snap to it!". Hang onto your boots because this is a spirited attempt to let you know we expect more of you than what we're seeing. The Wednesday...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="7612" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Memorial Day Legends! Today in three heats we're honoring Michael Murphy, a Navy SEAL who lost his life in the line of duty. You can read about this American Hero HERE. His story is amazing and today we honor his memory by doing HIS workout....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10710" img_size="large" add_caption="yes" alignment="center"][vc_column_text]The Friday before a long weekend for some of you...so let's hit it! Today, in honor of OBG's 67th Birthday, we'll tackle 6 minutes (the 6 in 67) with a partner of: 2 rounds Bear Complex plus 7 burpees (the 7 in 67). Thank OBG for...
[vc_row][vc_column][vc_single_image image="10745" img_size="large" alignment="center"][vc_column_text]We know... we know...you're depressed because the Front Squat cycle is over, right? Thought that would get a little laugh out of ya! Ok! So, our Strength-biased Wednesday starts with a combo of back and front squats - yes, both. Sorry! (Not really). Then our overhead is...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10743" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Finally! It's not even Memorial Day and you're off the hook for push-ups and ring rows...today...just for today! Our four-round Monday is a little more exciting due to the lack of pushing and pulling. We'll see a sprint on the rower or bike, wall balls, battling...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10714" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll tackle some BB deadlifts today before we "carry some heavy sh#t". 5 rounds of 3 reps today. Have fun with it! Next - in teams of 2, we'll "carry some heavy sh#t". Farmer carries, front rack holds, and overhead holds. We call this grunt work...