[vc_row][vc_column][vc_single_image image="9542" img_size="large" add_caption="yes"][vc_column_text]Our strength day this week is amost absent of the barbell! Oh no! OH YES! Odd objects are a great reprieve from the balanced barbell. We see better what our weaknesses are. So get to it! Our squat will be a kettlebell goblet squat - poking at...
[vc_row][vc_column][vc_single_image image="9537" img_size="large" alignment="center"][vc_single_image image="9539" img_size="large" alignment="center"][vc_column_text]Get prepared for your Friday workout, guys! You're doing a version of the 31 Heroes CrossFit Hero WOD. Details will be on Friday's post and were put in the August Newsletter. This Monday, our four-rounder will bring back landmines, horizontal pulling, deadlifts and yes,...
Your first question should be "Why would I want to?". That part's easy. It is the best, completely comprehensive, and "proven" program for functional fitness around. It's so simple it's easy for the critics to poke at. But it works. It's not flashy - but it is - "3, 2,...
[vc_row][vc_column][vc_single_image image="9421" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY TO JIMMY W! Friday starts with a partner WOD of wall balls. And that's all we're going to say. Show up to find out! After that, and a rest!, we'll work some core, and then finish out with another challenging piece - a...
[vc_row][vc_column][vc_single_image image="9422" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Hump Day starts with our squat being a BB back squat. Our press is a combination of a single DB Press plus an overhead walk - challenging! And our hinge is a BB DL repeating a pattern from 6/29. Try to beat your total load...
[vc_row][vc_column][vc_single_image image="9420" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Last week in July folks...let's get on it! Monday brings us four rounds of pushups, jump rope, some grip work, and a new way to go "ground to overhead". Challenging for sure. Next, for load, you'll work with a partner for load building rounds of hang...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY EDDIE B (tomorrow) and SHERRI V (Sunday)!! Friday starts with Bench Press - yes again, and you're welcome! Next, you have a long individual (not team) workout named "Legendary". Can you keep up? You'll complete four full Tabatas...remember Tabata situps? Right! This is 4x that! Movements...
[vc_row][vc_column][vc_single_image image="9416" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day and also Kathy Tew's Bday! Happy Birthday, Kathy!!! Today our strength starts with one of the harder lifts we do: The Thruster. We'll work some solid warm-up rounds, and then hit three rounds for load. Inch worms (with a push up if possible) in...
[vc_row][vc_column][vc_single_image image="9415" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY TOMORROW TO COACH TRACY! Monday - 7/18. Halfway through one of the hottest months of the year and this decade we feel like! Keep hanging in there, folks. Couple of months and we'll be through this. Today our Monday four-rounder will include...
[vc_row][vc_column][vc_single_image image="9388" img_size="large" add_caption="yes" alignment="center"][vc_column_text]You made it to Friday and nobody melted! 😂 We'll start with a squat - back to a back squat after Wednesday's front squat. Then we'll work through three, three-minute AMRAPS of hang power cleans and pushups. After we recover, we'll hit up a longer cash...