[vc_row][vc_column][vc_column_text] Happy Valentine's Day Legends!  [/vc_column_text][vc_single_image image="8821" img_size="large" alignment="center"][vc_column_text]Our Monday four-rounder includes battling ropes and BB power cleans today. Use your core on the battling ropes. And let's practice that first pull from the deck on the power cleans today as our focus. Part two, now that you're warmed up,...

[vc_row][vc_column][vc_column_text] Happy Birthday Lebron!  And Happy Birthday Moana yesterday 2/10! We don't post on Thursday so this is her official Birthday post! [/vc_column_text][vc_single_image image="8547" img_size="large" add_caption="yes" alignment="center"][vc_column_text]The CrossFit Open is only 13 days away! Save the date of Saturday, February 26th between 8am and 12pm to come to the box...

[vc_row][vc_column][vc_column_text] Happy Birthday Peggy C! [/vc_column_text][vc_single_image image="8664" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Happy Birthday, Peggy! Hump Day is upon us! After a hip hingey/squatty warm up... Our squat today is a heavy KB goblet squat. Our Press today is a long sit double DB press. And our DL today is a traditional...

[vc_row][vc_column][vc_single_image image="8737" img_size="large" add_caption="yes"][vc_column_text]Monday - we're always crusty and stiff from maybe church and brunch and laying around watching football all day Sunday! So let's brush the rust off. After another wall ball warm up with a partner, we'll work through two movements, alternating: rope a dope, and single arm...

[vc_row][vc_column][vc_single_image image="8742" img_size="large" alignment="center"][vc_column_text]After a spicey team warms up with a med ball, and an unfortunate number of HTHO😉, we'll start with some strength today on the barbell - Deadlifts. sets of 10 reps - higher reps, lower reps. We'll slide some planks in there early in the session, and...

[vc_row][vc_column][vc_column_text] HAPPY GROUNDHOG DAY! [/vc_column_text][vc_single_image image="8777" img_size="large" alignment="center"][vc_column_text]It's Groundhog Day! You'd probably expect a bunch of lifts in sets and reps of 2, right? Nah, but Happy GroundHog Day anyway! With our strength day today, our squat is a Thruster, and we'll alternate rounds with bird dog holds.  Our press...

[vc_row][vc_column][vc_single_image image="8768" img_size="large" alignment="center"][vc_column_text] Check out our COACHES PAGE (<<<- click) to meet our Coaching Team! [/vc_column_text][vc_column_text]Happy Monday folks! Today doesn't look so bad...but rather, kind of exciting if you look at the variation in what we're doing. We'll start with some seated pull-ups focusing on the eccentric, and a fun...

[vc_row][vc_column][vc_single_image image="8649" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY TO SOME OF OUR ATHLETES! Today is Connie's Birthday! Sunday we celebrate both Peg T and Marcia M's Birthday's Make it a great day! [/vc_column_text][vc_column_text]Before we start our "conditioning" for the day (better word than torture, right?), we'll do some work on your...

[vc_row][vc_column][vc_single_image image="8741" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Strength Day. Squat, Press, and DL. Our Squat today is a barbell pausing box front squat, paired with jump rope. Our Press is the jerk or push press in a hang power clean and push press or Jerk. This is paired with a pull. And our...