[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY DEAN! [/vc_column_text][vc_single_image image="8899" img_size="large" alignment="center"][vc_column_text]Above: our community supporting our community. Just love this group of people! Today brings us FOUR BASICS: Ring Rows BB HPC&J Step Ups Wall Balls This will take some time to work through four rounds! We'll sandwich our day with some core exercise,...
[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8902" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday brings us a high-intensity day and the second week of the Open. The part of the class that is doing the Open will split off and practice the Open workout while the rest of us work through the following: Bench Press! Need we say more!...
[vc_row][vc_column][vc_single_image image="8905" img_size="large" alignment="center"][vc_column_text]Strength Day commences with a barbell back squat - but at a slightly lower load than our typical 5 rep squat. Alternating with our squats is a core movement. Our press is atypical: a behind-the-neck press with a heavy ball...we'll see how you do! Finally, we'll barbell...
[vc_row][vc_column][vc_single_image image="8888" img_size="large" alignment="center"][vc_column_text]Here we are, the first Monday after the first CF Open WOD and things are feeling ELECTRIC around here. High fives, PR's...all of it! If you missed this past Saturday, you MUST make it next week. It'll change your life! So, today, we go back to four...
[vc_row][vc_column][vc_column_text] Happy Birthday Cynthia (aka Wendy!) and Andrea 🥳🥳 [/vc_column_text][vc_single_image image="8847" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll start our Friday out with a little strength: BB PP from the rack - lighter load, medium reps. Staying with the barbell, we're returning to our DT complex. Have fun with this - Teams so one...
Q: What if I can't make it to my scheduled class? Like, I have a work conflict or an appointment? A: Just text Sam and let her know what class you'd like to pick up. If you don't have her number ask at the box. Some of our classes are...
[vc_row][vc_column][vc_single_image image="8840" img_size="large" add_caption="yes" alignment="center" title="Meal prep, anyone? "][vc_column_text] Happy Birthday Coach Carolyn!!! [/vc_column_text][vc_column_text]In addition to Coach Carolyn's Birthday, it's Hump Day, Strength Day - all-around bad-arse day! Remembering this is a deload week, we're still lifting today just not super heavy. Strive for great form this week. Our squat...
[vc_row][vc_column][vc_column_text]Welcome to the first CrossFit Open at our new affiliate, CrossFit Weaver Park! Below is the Heat Schedule for Week 1. Each week we'll update the schedule here once it's finalized so you can see when your friends, fellow athletes, and family are competing. This year we represent ages 55...
[vc_row][vc_column][vc_single_image image="8844" img_size="large" add_caption="yes" alignment="center"][vc_column_text]You are entering a deload week. I'm sure you're going to wrap your heads around that about as well as we do...it's hard to deload, but it's important to keep your training progressing in the right direction. Bodies need a break from heavy loads in order...
[vc_row][vc_column][vc_column_text] Research! We're going to do it! More details to come... [/vc_column_text][vc_single_image image="8830" img_size="large" alignment="center"][vc_column_text]After a light dumbbell workout, we'll start with a Cindy-like team AMRAP...we're calling it Cindy with Balls, but as a team...so it's a loose variation of Cindy. Nothing like starting the weekend with a Benchmark Girl!...