[vc_row][vc_column][vc_single_image image="8736" img_size="large" alignment="center"][vc_column_text] 👆🏻 What's in YOUR gym bag? [/vc_column_text][vc_column_text]Good Morning fellow Legends/GMRX'ers! This Monday, like so many others, brings us "FITNESS"! Here we go! After a fun warm up, we'll start our Mondy off with a not-for-time effort of plate step-ups, Dball slams and HTHO. Next, on the...

[vc_row][vc_column][vc_single_image image="8709" img_size="large" alignment="center"][vc_column_text]Above: Charmaine and Peg (aka Titus) just chillin' after their WOD! Friday!! Let's get ready to rumble! First, Thrusters. Do we need to say anything else? Run for the hills maybe? hahahaha! Next, and alternating EMOM of hanging (or progressions) and ring rows - grippy! ...and it...

[vc_row][vc_column][vc_single_image image="8710" img_size="large" alignment="center"][vc_column_text]Check out Charmaine's squat! After years of dealing with hip pain, she endured a total hip replacement and for the first time in a long time she's squatting comfortably below parallel. This is amazing!   Today is Wednesday, and on Wednesdays, we get stronger. We squat, we...

[vc_row][vc_column][vc_single_image image="8703" img_size="large" alignment="center"][vc_column_text]Mondays...you're either stiff or ready to rock and roll. Hopefully, it's the latter! Today we start with our modified circuit of two movements - kettlebells and HTHO - just a little sprint to start your off. The main event today...well, one of them, is 3 rounds for...

[vc_row][vc_column][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text]The mere fact that you show up on Fridays tells us something about your desire to be stronger and healthier because Fridays are hard! Today we'll hit up good old traditional DL to set the tone right with strength. And you might as well keep that barbell...

[vc_row][vc_column][vc_single_image image="7201" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day = Strength Day. Everyone's favorite! Our Squat today is a good old-fashioned back squat. Our Press today is a little more spicey - a seated double dumbbell press. Alternate that with a double dumbbell bent-over row and it's a coach's dream! Our hip hinge...

[vc_row][vc_column][vc_single_image image="8679" img_size="large"][vc_column_text]Above is our new schedule as of January 10th! We're pretty excited!   HAPPY BIRTHDAY TODAY TO DEBBIE B!   Today's program continues with our Open Training cycle - our Monday 4 Rounder is now a 2 Rounder - of seated pull ups (more difficult progression) and BB...

[vc_row][vc_column][vc_single_image image="8664" img_size="large" add_caption="yes" alignment="center"][vc_separator color="custom" border_width="4" accent_color="#dd3333"][vc_column_text]Everyone's favorite: Bench Press Friday! We'll start with this today - descending reps and ascending loads. Next - we'll tackle an 8-minute AMRAP as our conditioning piece for the day. Plate steps, WB DL's and WB Thrusters...sneaky! Finally some core work and an...

[vc_row][vc_column][vc_single_image image="8655" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Strength Day!   Today we work the combination of Back and Front Squats in one set. Alternating with core work. Our overhead for today is a push press, but from the deck - so we're working on nailing that power clean to the front rack each...