[vc_row][vc_column][vc_single_image image="9995" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Photo above: Janet in a beautiful, and heavy, goblet squat. Our Friday will start with a strength set of touch and go power cleans. Working on that first and second pull today. Next, in teams of 2, you'll work a 10 minute AMRAP of shuttle...
[vc_row][vc_column][vc_single_image image="9993" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day starts with a bit of a challenge - while Thrusters are a great strength movement...they're cardiovascularly taxing, and in higher reps, even more so. So buckle up! Next - we're push pressing, followed by deadlifting. So there you have your squat, press...
[vc_row][vc_column][vc_single_image image="9994" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Picture above: Our lady athletes like how the banded push up progression not only gives them a lift with their movement but their "pecs" too! Today we are brushing the Thanksgiving rust off and we will see a little more intensity than we usually...
[vc_row][vc_column][vc_single_image image="7995" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Black Friday: We are open for morning classes only today - the 5:30 PM athletes will be scheduling into the A.M. classes. We'll start with a long metcon, cardio-based, in teams of two. After that, easy enough, we'll cash out with some exceptionally high reps...
[vc_row][vc_column][vc_single_image image="9602" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Thanksgiving is TOMORROW! The gym will be closed in observance of the Turkey Holiday. Todays' strength is epic! We'll start with some barbell Front Squats and augment each set with some practice rebounding. Next, we'll see a combination of Pressing and Push Pressing. And finally,...
[vc_row][vc_column][vc_single_image image="8655" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our skills and work will include planks, odd object ground to overhead, rope-a-dope and wall balls. Lots of opportunities to tweak technique and push the load a little. We'll finish up with a lot of single legged work with walking lunges and some core...
[vc_row][vc_column][vc_single_image image="9964" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Fri-yay! Our metabolic conditioning priority today is preceded by a strict press to kick off the day with some strength. Next, we'll venture into a gymnastics-dominant team AMRAP of pulling and squats. Finally, we'll cash out with some accessory work in a longer set, not...
[vc_row][vc_column][vc_single_image image="9965" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our hump day strength sesh today will include the following: Very high rep barbell back squats, a DB HPC and a Dball ground to over shoulder. We'll also be working some lat pull-downs and good mornings in between our primary strength movements. Finally, we'll cash...
[vc_row][vc_column][vc_single_image image="9960" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our typical Monday four-rounder is a three-rounder today to give us time to work a little cardio in the end. Our circuit today will include clean technique via the clean pull, burpees and deadlifts. After some time there, we'll pair up and work a longer...
[vc_row][vc_column][vc_single_image image="9945" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Chad Wilkinson October 29, 2018, Navy SEAL Chad Wilkinson took his life. While approaching his 21st year active duty and experiencing multiple combat deployments, his body and his mind had taken too much. Following his death, his family donated his brain to science and would...