[vc_row][vc_column][vc_single_image image="9797" img_size="large" alignment="center"][vc_column_text]POST FROM YESTERDAY (THURSDAY) We're back in action today! Programming will change slightly so we can get our deadlifts in, and still hit some of the more important elements of Wednesday and Friday of this week. You'll have to show up to find out - as Ed...

[vc_row][vc_column][vc_column_text] Happy Birthday John Senior! [/vc_column_text][vc_single_image image="9770" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day begins with week 6 of our 10 rep DL Cycle. Things are getting heavy, so keep up the warm-ups! Next, we'll work on our power cleans for Barbells for Boobs. We NEED to get the pull from the deck...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY TO OUR MAN, E.T. & TO CROSSFIT-STUD SANDY TOMORROW (THE 27th)! [/vc_column_text][vc_single_image image="9771" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We're mixing things up a little by incorporating our primary Wednesday strength into Mondays and sometimes Fridays to allow us time to hone in on the power clean - specifically from the...

[vc_row][vc_column][vc_images_carousel images="9744,9743" img_size="large"][vc_column_text] BARBELLS FOR BOOBS SHIRT ORDERS ARE ONGOING. BE SURE TO RESERVE YOURS! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Friday brings us a barbell back squat to start the day and set the tone for good old-fashioned grunt work. After squatting for a bit, we'll team up and "move stuff". 3-position carries:  farmer, front...

[vc_row][vc_column][vc_column_text] Happy Birthday to Cindy S (today), Skipper and Eleanor (tomorrow)!! [/vc_column_text][vc_single_image image="9226" img_size="large" add_caption="yes" alignment="center"][vc_separator color="white" border_width="3"][vc_column_text]Strength Day continues with week 5 in our 10-week, 10-rep DL Cycle.  Keep up the momentum! Our press for the day is a barbell push press with a rope pull as your alternating...

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9736" img_size="large" add_caption="yes" alignment="center"][vc_separator color="white" border_width="4"][vc_column_text]Monday's four-rounder will have you pulling from the rings, swinging kettlebells, planking from the wall (say what?), and working some heavy wall ball push presses. Then, in teams of 3, we'll work on lunging and bear crawls...a little rest but mostly an AMRAP of...

[vc_row][vc_column][vc_single_image image="9715" img_size="large" alignment="center"][vc_column_text] HAPPY BIRTHDAY MONIKA! [/vc_column_text][vc_column_text]Today we'll start off with Bench Press. Normal pattern of 5-5-3-3. Next, we'll team up for some Barbells for Boobs practice. Teams for 2 for 12 minutes in EMOM fashion, we'll work clean and jerks working toward our chosen load for the event....

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, RICH F TODAY! AND HAPPY BIRTHDAY, COACH NIC TOMORROW! [/vc_column_text][vc_single_image image="9712" img_size="large" alignment="center"][vc_column_text]After a PVC-based warm-up, we'll launch into our strength day. You're squat is the Olympic Hang Squat Clean. Your Press is more Olympic work in a single DB ground to overhead. And we're on week...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY (TOMORROW) FALON! [/vc_column_text][vc_single_image image="9137" img_size="large" add_caption="yes" alignment="center"][vc_column_text]For Falon's birthday, we're "pooping in the woods"! LOL After that as our warm-up, we'll hit up our four-rounder. You'll see Wall Balls, body rows, DBall slams, and planks. Simple, yet effective. Take your time, loads can create a strength-building environment...

[vc_row][vc_column][vc_single_image image="9678" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Fri-yay! Today we'll start with some barbell DL's 5x2 - go heavy! Next: push ups drills - you've seen this before. Then, in teams of 2 we'll work some cardiooooooo...have fun with this. Hopefully it'll rain and cool us down! Finally, a lot of situps. If you...