[vc_row][vc_column][vc_column_text] Happy Birthday Roger - aka "Bear"! [/vc_column_text][vc_single_image image="8365" img_size="large" alignment="center"][vc_column_text]Another Monday is upon us, and another four-rounder - basic but perfect. You'll do pushups - let's work on harder progression today - it's only 6 per round, not unbroken, and it's time...to do hardER things! You'll see some super...
[vc_row][vc_column][vc_single_image image="8372" img_size="large" alignment="center"][vc_column_text] Ever push THIS HARD? You should! That's the HIIT (high-intensity interval training) effect - pushing the intensity of the workout a little harder than you want. And now science is FINALLY showing that the benefits of this are not only for the young, and not only...
[vc_row][vc_column][vc_single_image image="8357" img_size="large" alignment="center"][vc_column_text] The Pyramid Coach Sam here (it's about food - of course, it's me!) That's the "CrossFit Pyramid" above, or more specifically, the hierarchy for the development of an athlete - the recipe for success. Here at the box, you do all of the stuff listed on...
[vc_row][vc_column][vc_column_text] ROASTED POTATOES With salt, pepper, and avocado oil[/vc_column_text][vc_single_image image="7828" img_size="large" alignment="center"][vc_column_text]...yup, that's it. Salt, pepper, avocado oil and a hot oven for about 35 minutes. Whoever said eating healthy was hard or doesn't taste good hasn't tried. These crispy little suckers provide a ton of vitamins and minerals, fuel...
[vc_row][vc_column][vc_single_image image="8214" img_size="large" alignment="center"][vc_column_text]Burpees?? Just kidding! No burpees today. But we are getting stronger today. Our squat strength today continues to build on the success we've seen with box squats and counterbalance squat - combined. Keep improving. It's easy to make progress with your form is spot on. Not so...
Let's talk turkey! Well, not really about turkey. There's a book called It Starts with Food. Good read by The Whole 30...which is also a good program - challenging but a good program. "It starts with food"...that's the secret. Health, longevity, "feeling good", athletic performance...nutrition is the foundation of all of...
[vc_row][vc_column][vc_column_text]It's November! Holy cow! Two months left until 2022...we all have goals - health goals are of high priority in the rankings, so let's push hard through the food holidays and make some progress! Warm-up today is with a moderate wall ball and more practice on clean pulls. Clean pulls...
[vc_row][vc_column][vc_single_image image="8266" img_size="large" alignment="center"][vc_column_text]Happy Friday! So, Ed won't let us publish what part 1 is today - he says it's a surprise. Now you HAVE to show up to see what it is 🙂 After that "surprise", we'll hit a new workout -we don't often do "for time workouts" (as...
[vc_row][vc_column][vc_single_image image="8259" img_size="large" alignment="center"][vc_column_text]Strength Day! Let's begin! After a simple warm-up, we'll hit our squat, pres sand deadlift for the week. The squat will rock your world and it's as simple as pie! Can't wait for you to try it, for three rounds. Our press is an odd object, and...
[vc_row][vc_column][vc_single_image image="8258" img_size="large" alignment="center"][vc_column_text]Monday 10/25...we are ZOOMING THROUGH OCTOBER, folks! Yikes! Let's get some work done before it's Christmas! We're using all the toys today: dumbbells, wall balls, kettlebells, barbells, jump ropes, and bands...be expeditious as we need to "get cracking" to get all of this in today. After a...