[vc_row][vc_column][vc_gallery type="flexslider_slide" interval="5" images="8285,8288,8287,8268,8290,8289,8304,8256" img_size="large"][vc_column_text]Last Saturday we hosted our inaugural Barbells for Boobs in the new location. And what an honor it was! 30 of our athletes participated. We're a unique box because our CrossFit Classes host athletes 55 years old and up. So, running an event-style CrossFit BenchMark Girl...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Heart-rate-city! Welcome! We kick off today, after a spirited warm-up, with five 1:30 rounds of KB DL's and burpees. Move fast and well. Then, again, more pushups! Working our pushing strength more and more. Add in some core to slow us down a bit, then finally, a...
[vc_row][vc_column][vc_single_image image="8161" img_size="large" add_caption="yes"][vc_column_text]Hump Day training is afoot! Wednesdays are our dedicated strength days. Not a lot of metcon-ing - more lifting. Our squat today is both a front and back squat with a barbell. Our press is a barbell strict press, and our hip hinge is a combo of...
[vc_row][vc_column][vc_single_image image="8175" img_size="large" title="The Boys' Club"][vc_column_text]Monday again? haha! Yes it is! Our Monday four-rounder today includes KB swings, some jump squats (don't worry - we have alternates), biceps curls and step ups. Nice balance, we think! Next up - teams of two in a longer workout of odd object carry...
[vc_row][vc_column][vc_single_image image="8172" img_size="large" add_caption="yes"][vc_column_text]Friday! Today and tomorrow we do Grace. For those not participating in the "Grace Event" tomorrow, they'll do her today in class. But first, we bench press! Always a favorite! Then, if you're not doing Grace tomorrow, you'll do her today, while those doing her tomorrow will...
[vc_row][vc_column][vc_column_text]Check out Jaye's half kneel. She's 91, shows up every day, and moves more beautifully than we do![/vc_column_text][vc_single_image image="8177" img_size="large" alignment="center"][vc_column_text]Wednesdays are strength days. Get stronger. Stave off Osteoporosis. Get more durable. Our squat for the day is a single dumbbell front squat. Our press is BB push press with...
[vc_row][vc_column][vc_images_carousel images="8164,8168,8167,8165" img_size="large" autoplay="yes" wrap="yes" title="Some of our ladies showing off excellent form in a long sit DB press"][vc_column_text]Good Morning Legends! and GrandMasters...and CrossFit Weaver Park! (Too many references - we need to fix this 🙂 This week we're preparing for Grace! Don't forget to sign up to participate, or...
[vc_row][vc_column][vc_single_image image="7497" img_size="large" alignment="center"][vc_column_text] Hello GrandMastersRx Fam! Wow, that's a mouthful...Hello, Legends! That's better! Rather than put this in an email newsletter blast, we thought it better to create a linkable post on our website so we can reference it again. Below are a few things we wanted to remind...
[vc_row][vc_column][vc_single_image image="7382" img_size="large" add_caption="yes" alignment="center" title="This is us!"][vc_column_text]Fri-yay! Always Fri-yay! After a PVC pipe-based warm-up, we'll do some Friday Pressing - both Strict and Push Press. But then...yes, a longer EMOM and we bring out the rowers. You haven't seen them since Rebels! This will be a good cardio session....
[vc_row][vc_column][vc_single_image image="7229" img_size="large"][vc_column_text] Fat doesn't weigh more than muscle, but it does take up more space. That's why when you gain some muscle and lose some fat, the scale may not change much but you look leaner and your clothes fit differently. [/vc_column_text][vc_column_text]Hump Day! Let's get to it. After a...