[vc_row][vc_column][vc_single_image image="10711" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is the final of our 8-week Front Squat Cycle. Congratulations! On What? Better front racks, greater mobility of the wrist, elbow, and shoulder, stronger core, and a deeper, stronger squat. Our Press today is a Press/Push Press combo supersetted with inch worms. And our DL...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10713" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday four-rounder starts with Murph prep - and a lot of push-ups and pulls. You'll also see a fun little DB complex and some core work. It will take some time to complete this because of the push-ups so be patient - strength takes time!...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10674" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday Bench Press. We know...everyone will show up today! 5 rounds of varying reps today. Have fun with it! Next - in teams of 2, we'll do some "cardio"...and let's leave it at that. All we'll say is it's not burpees - how's that 🙂 And...
[vc_row][vc_column][vc_single_image image="10675" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is week 7 of our 8-week Front Squat Cycle. Continue your practice here - we know WE do well when WE'RE exposed over and over again to a specific stimulus...and it's showing right here that this works! Our push today is a barbell push press....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10676" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Photo above: If you're not having fun with your exercise, training, workout, and you're our age...find something else! One of the best ways to ensure compliance is to enjoy your training! And now, on with our program... Our Monday four-rounder will see THE END of the...
[vc_row][vc_column][vc_single_image image="10686" img_size="medium" add_caption="yes" alignment="center"][vc_column_text] TL;DR? READ IT ANYWAY! [/vc_column_text][vc_column_text] COACH SAM HERE: SHIP UP OR SHAPE OUT! 🙂 [/vc_column_text][vc_column_text]RIIIIIIIIGHT! And as Ed proofed this he said: "Sam: pull it together...it's "Shape up or ship out". We're both so tired it was too funny to change. And then Ed Googled...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10626" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Fri-Yay! Today is a special day. Today we are in our second year of helping support Coach Carolyn's OG home box, CrossFit Hydro, in the 10th annual Rhonda's Burpee Challenge. Rhonda was the mother of the owner of CF Hydro. She passed away from colon cancer,...
[vc_row][vc_column][vc_single_image image="10636" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is week 6 of our 8-week Front Squat Cycle. Continue your practice here - we know WE do well when WE'RE exposed over and over again to a specific stimulus...and it's showing right here that this works! After our squat, we will we'll us a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10630" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Well, April's lack of showers may have still brought us May flowers...but we're looking like it's going to be May showers is bringing in June without a Florida drought! We shall see! Okay! Our Monday programming continues to ramp us up for Murph at the end...
[vc_row][vc_column][vc_column_text]Howdy! In the land of CrossFit, or mixed modal training, coaches face various obstacles and it is sometimes based on the age of the athlete: Little kids = attention span & lack of body control Young and middle-aged adults = competitiveness, competitiveness, competitiveness (LOL!), and compliance Older adults to seniors...