[vc_row][vc_column][vc_single_image image="8055" img_size="large" alignment="center"][vc_column_text]That topic is SO BORING! You mean, no "cleanse", no "special diet", no "magic pill", no "super-tea", no "daily facebook or Instagram post-worthy gimmick or single exercise that'll save the world"? Nope. Nothing at all sexy to drag you into this post. But I do hope you'll...
[vc_row][vc_column][vc_single_image image="9179" img_size="large" alignment="center"][vc_column_text]What's missing in this picture? If you're a member, you probably guessed it...the red X's. Almost two years ago in the "other gym", we actually used caution tape to delineate set training areas that you didn't move out of. On our Legends side, we used big blue...
[vc_row][vc_column][vc_single_image image="9137" img_size="large"][vc_column_text]Our four-rounder for the day will bring you the following: squats to help prep you for Murph, a fun opportunity to work EITHER snatch or clean and jerk, some core work (of course) and a heavy KB swing. This will take a while! Next, a metcon-ny piece alternating...
[vc_row][vc_column][vc_column_text] Happy Birthday Maxine and Linda H! [/vc_column_text][vc_single_image image="8164" img_size="large"][vc_column_text]Our Friday metcon is a version of Diane - a CrossFit Benchmark Girl. You'll see a deadlift and a loaded shoulder. Next, a longer bout of core work, after we're recovered from Diane. And finally, some bodybuilding to round out the...
[vc_row][vc_column][vc_single_image image="8357" img_size="large"][vc_column_text] We start our strength-biased Wednesday with week 8 of our 10 week squat cycle. Our press is a barbell push press in descending reps. We'll superset with rig work. Finally, our hinge is a single-leg DL with a DB. Next, we'll work some non-weighted high rep squats,...
[vc_row][vc_column][vc_single_image image="8725" img_size="large"][vc_column_text] Our 4 round Monday includes a Row or Bike, wall balls, jump rope, and a heavy DBall over shoulder. Then in teams of 2 a 12 EMOM of AMRAP of BB HPC and planks. We'll finish up with some balance. Monday - complete! [/vc_column_text][/vc_column][/vc_row]
Teams of 2 BB Complex 3 Rds of: 3 UB Cycles of: 5x DL 3x HPC 1x PP Planks + KIM 1:00 Plank, rest :30 :30 KIM L elbow R knee, rest :30 1:00 plank :30 KIM R elbow L knee, rest :30 III. Theo’s Walk/Run 400M 200M...
. BB BS Week 7 of 10 rep squat 2-3 priming sets then 1 active set of 10, attempting to increase load. Use fractional plates as needed. NO ALT MVMNT Dbl DB Pausing Strict Press 3 Rds x 4 reps :03 hold in front rack, :30 hold in OH...
[vc_row][vc_column][vc_single_image image="9083" img_size="large"][vc_column_text]Friday Coffee Clutch above! We start with a BB DL since we didn't get a barbell in our hands on Wednesday for the hip work. Next, hip hinge work with cork work in an EMOM. And finally, the meat and potatoes: a three part workout of burpees and...