[vc_row][vc_column][vc_column_text]The first week back and first "metcon" Friday. Before we get our heart rates up we'll start with a BB BS - true fashion for our Fridays. After a little core activation, we'll hit a long-ish AMRAP of jump rope, DB power cleans and DB squats. AMRAP means you keep...
[vc_row][vc_column][vc_single_image image="7885" img_size="large" alignment="center"][vc_column_text]Don't forget the Open House coming up Thursday night 8/26 from 4-7pm. This is SUPER CASUAL!!! No big organized anything...it's simply an opportunity for your friends, family, and those who may be interested in the program to see the facility, meet everyone and have questions answered. All...
[vc_row][vc_column][vc_column_text]Here, Ed explains the simplicity of the programming template for the Legends athletes. In the true spirit of Crossfit, we keep this constantly varied, but not random, with periodized lifting schedules and templates to ensure we're constantly training the essentials.[/vc_column_text][vc_video link="https://youtu.be/pNZrP9-y-AE"][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text]Good Morning Legends! We are back. Many of us are probably slower than when we left, but we'll get back to where we were. The important thing is to show up! I know it's hard - trust me. Coach Sam here and all I still want to do I sleep....
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[vc_row][vc_column][vc_column_text]What a mess this last few weeks have been right? COVID, Annie, and now a Hero? Yes. Life goes on...even if we're out and want to do a workout, it's happening, and we'll catch it on the backside. Adapt and overcome. Expect and be prepared for the unexpected. That's the...
[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="7902" img_size="large"][vc_column_text]The CrossFit Games culminated last weekend. The Masters Division was super inspiring! Check out the image from CrossFit HQ's instagram page: read the caption! Okay - thought I'd catch your eye with the Strongest Camel WOD....makes me want to do that WOD! Just meant it's hump day (camel)...
[vc_row][vc_column][vc_column_text]Good Monday to you! Our Monday four rounds is a blatant clue that we are in a higher repetition cycle. We believe is heavier loads and lower reps...but we also believe in time under tension and sometimes higher reps at lower load create more work! Kettlebell swings, high rep pushups,...
[vc_row][vc_column][vc_column_text]Happy Friday! Today we start with our new rep scheme for BB Backsquat - remember your loads from last week and let's improve. Then....here we go. You have benchmark Annie times from 5/14 at the box. Your goal: do better. Either choose a harder progression or go faster at the...
[vc_row][vc_column][vc_column_text]Hump Day and oh boy! We've never worked on front rack mobility - specifically. Working ON your front rack by holding the bar in the front rack position is work itself. But today we're going to work on wrist and finger mobility. It's our strength day so we'll start with...