[vc_row][vc_column][vc_single_image image="9936" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. For our strength day, we'll start with a highly technical squat so expect the loads to be a little lower - we'll work our Olympic skills in the hang squat clean. It's hard. It's fun, and it's "sexy". When you nail the technique...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10353" img_size="large"][vc_column_text]Happy second week of the CF Open!  Rinse and repeat this week - please join us Saturday for the Open Judging and cheer on your fellow athletes! Our Monday four-rounder starts with a single round of the Bear Complex - a barbell complex. Opportunities to help solidify your...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY BIRTHDAY MARK! [/vc_column_text][vc_single_image image="10332" img_size="large"][vc_column_text]WE DON'T KNOW WHAT TODAY'S WORKOUT IS! Well, we do, but we just found out last evening so get here and get ready to work on The CrossFit Open WOD 23.1! We'll ensure it's scaled well for all levels. You'll be testing a workout...

[vc_row][vc_column][vc_single_image image="10338" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. Today we'll all things with the overhead squat. We know - it's so hard. But with a PVC or light load, the core strength and mobility this movement demands are a good challenge for us.  And that's our squat for the day. Our...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10278" img_size="large"][vc_column_text]Monday! Our four-rounder will have us working on some form of cardio machine or shuttle runs, inch worms, kettlebell swings and jump rope. Lots of cardio in there ) We'll work a strength/skill piece in the end focused on the power clean. Simple but effective, as usual. Have...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY BIRTHDAY JULIE (on Sunday)! [/vc_column_text][vc_single_image image="10300" img_size="large"][vc_column_text]Fri-yay! Superbowl Sunday is upon us which brings a lot of bar-type food. Moderation people! We'll start our Friday with a bench press - always a great start to the weekend. Then, some longer core focus, and finishing up with a team...

[vc_row][vc_column][vc_single_image image="10297" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Weak. Things. Break. It's our Wednesday motto. Our Squat today is the dreaded Thruster. I hate thrusters too...but lean into it...get good at it. Even if it's just your front rack, or your squat depth, or your wrist mobility...work on something you suck at today. Our...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10278" img_size="large"][vc_column_text]Monday! Our four-rounder today includes some interesting combinations - kettlebell DL's and goblet squats, wall walks, DB overhead work, and lots of situps. This four rounds will take you a while! Spend time here - move well - this is getting stronger and practice in some movements...not for...

[vc_row][vc_column][vc_single_image image="10277" img_size="large" add_caption="yes" alignment="center" css=".vc_custom_1675046795742{background-color: #f4f4f4 !important;}"][vc_column_text]Friday brings another Open-style workout in preparation for the CrossFit Open. We're tackling a version of 14.1 today - jump rope and snatches. Next, we'll hit up some core training. Finally, our cash out is accessory and bodybuilding...easy peasy! Happy Friday Athletes![/vc_column_text][/vc_column][/vc_row]