[vc_row][vc_column][vc_single_image image="9937" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Wednesday Strength includes BB DL in lower reps higher sets BB BS in lower sets higher reps BB PP in moderate to low reps and sets And a skill/pulling-based Team workout - not for time but for quality, sharing high reps to schedule rest. Hump...
[vc_row][vc_column][vc_single_image image="9938" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Monday starts with strength today - we'll Bench with an addition 2 rep set added to our sets. This will be 5 sets today. No alternate. Our four- round Monday circuit will include: Chad practice DB HPC&J Shuttle runs/wogs with line touches at each end...
[vc_row][vc_column][vc_single_image image="9909" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, we Press! Our strength today is a BB strict press in descending reps and ascending loads. Next, you have the opportunity to try out the benchmark girl Annie today. Sit ups and single unders for us! Next - some...
[vc_row][vc_column][vc_single_image image="9903" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today is the perfect strength day. A combination of barbell back and front squat, hang power clean and jerk, and deadlift with the burpee twist! Just enough info to make you want to show up and lift, right? If that's all we say about it, it's...
[vc_row][vc_column][vc_single_image image="9899" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Coach Sam here: I got invited to a local gym for Breast Cancer Awareness Month! I got to be an honorary (unofficial) coach for the 6am class that was attended by several athletes I had coached in the past and a few new ones. The...
[vc_row][vc_column][vc_single_image image="9912" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] It's the end of October and what a month! October is Breast Cancer Awareness Month. We have a few causes we push up really hard in our priorities and ever since we opened our first box in 2010, we have supported Barbells for Boobs. We use...
[vc_row][vc_column][vc_single_image image="9716" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, let's add some strength to the warm-up: lots of pushups! Our strength today is a heavier KB swing to eye level. If you're still working on the movements, you'll swing lighter. Next, all we're going to say is TABATA....
[vc_row][vc_column][vc_single_image image="9882" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] This is our Veterans Day Workout. Teams of 2-3. Scaled reps will be available - don't stress out with the "1000". This Veterans Day we honor the CrossFit Hero Chad Wilkinson. Read his story here: CHAD1000X [/vc_column_text][vc_separator border_width="4"][vc_column_text]HUMP DAY ends our 10 week, 10 rep...
[vc_row][vc_column][vc_single_image image="9878" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Above is the 2023 CrossFit Games Season Schedule. We know...only 30% of you really care. And that's OK. But here's our position: we think at least 60% of you WANT TO but won't admit it. So...THERE'S a majority. Second position in favor: you all "CrossFit"....
[vc_row][vc_column][vc_column_text] Happy Birthday tomorrow to our TONY! (said with a loud voice!), and to Jean J on Sunday! Hope you guys have a great day! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9826" img_size="large"][vc_column_text] BARBELLS FOR BOOBS IS TOMORROW! Join us for a great competition-style workout event. There will also be shirts for sale, new stickers!,...