[vc_row][vc_column][vc_single_image image="9225" img_size="large"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Friday's higher intensity day starts off with some barbell squats - this time from the front rack position. We'll work on mobility for those who are in need of a better front rack. Then, we'll tackle a Fight Gone Bad-style workout. Fight Gone Bad is 3 rounds of...
[vc_row][vc_column][vc_single_image image="9224" img_size="large"][vc_column_text]Coming off of Monday's Murph, we enter our strength-baised day. For our squat we'll ease you back into squatting with some easy wall balls, and a new core movement. Our overhead today is via a DB hang power clean and jerk Finally, our hinge is a barbell DL,...
[vc_row][vc_column][vc_single_image image="9160" img_size="large" alignment="center"][vc_column_text]Memorial Day Murph WOD is today in heats from 7 to 10am. Today we honor all those who served and made the ultimate sacrifice for our freedom. Thank you to those of you who participated in our holiday workout.[/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_single_image image="7230" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Those big fans move air, but you can't feel it much when it gets super hot. Soon, we'll be averaging mid 90's by noon. It's getting warm and will soon be hot. We know! And yes, due to the nature of our training, we are pushing our...
Annually, GrandMastersRx will close for two weeks, one week at a time, second and fourth quarters. We'll give ample notice to members and members will have the option of paying full dues in exchange for home programming for that week or 75% of their membership for that month. As...
[vc_row][vc_column][vc_column_text] Happy Birthday today to Melinda C! [/vc_column_text][vc_single_image image="9166" img_size="large"][vc_column_text] We start our "high intensity day" with a strength workout of Hang Squat Cleans. It's a good primer for our metcon - the benchmark girl Grace. We'll compare scores to the last time we did Grace. For time: 30x Clean...
[vc_row][vc_column][vc_single_image image="9160" img_size="large" add_caption="yes"][vc_column_text]Memorial Day Murph is coming! This is the last week of our 10 rep squat cycle. Congratulations! What have you learned about your squat? consistency depth squat strength core strength Our press today is the BB Strict Press and we'll superset with some back work. Our hinge...
[vc_row][vc_column][vc_single_image image="9153" img_size="large"][vc_column_text]Good Monday to you Legends! Our Monday four-rounder will have you starting with "rope-a-dope", and continuing your efforts with KB swings, burpees and DB DL's. Next, a metcon for time of Dbl DB HPC's & air squats - continuing our work toward Memorial Day Murph. After we recover...
[vc_row][vc_column][vc_single_image image="8267" img_size="large"][vc_column_text] Today we begin with Bench Press - descending rep scheme, increasing loads. Next - teams of 2 will attack a classic CrossFit Benchmark: Jackie - ish. We'll team with HKM as a sub for the longer row - then split 50 BB Thrusters and 30 pull ups...
[vc_row][vc_column][vc_single_image image="9140" img_size="large"][vc_column_text]This is week 9 of our 10 week, 10 rep squat cycle. Onward After squatting, our press will be a BB Strict Press. Working some mid-back work in between lifts. Next, a descending rep scheme in our DL sets - with some postural drills prior to lifting. We'll...