Friday 11/10/17
Ask & You Shall Receive - So I says to Niki, I says, "Sunday yoga would be nice." Boom. RYT Niki Lemley is bringing her mat skills to the gym…
Thursday 11/9/17
Read & Watch - Barbell Cycling Strategies: Ground to Overhead from CrossFit Invictus. This type of technique should only be employed by some Level 3s and Level 4s. You should be…
Wednesday 11/8/17
Mark and Kathy will be heading down to Savannah to compete in the 2017 American Masters Weightlifting Championship this weekend. You are highly encouraged to wear a singlet to honor…
Tuesday 11/7/17
Watch - Some epic level throwing. Looking for something to do with your leftover jack-o'-lanterns? Warmup Run to Sessions 2x Hip Mobility Down Dog Push-ups 20 Alternating Birddogs Conditioning "Black…
Monday 11/6/17
Shout out to those of you getting out to play the sports you love to play from running to golf to tennis to rugby (Go Woodsy)!! Hands up if you're…
Saturday 11/4/17
Warmup Speed Ladder Hip Mobility 10 Downdog Push-ups 3x 10 Overhead Squats 10 Box Jumps Conditioning "Quick Change" 25 Minutes AMRAP Alternate exercises with partner - A does HSPU, B…
Friday 11/3/17
Warmup Dynamic Athletic Movement Hip Mobility 10 Downdog Push-ups 20 Alternating Birddogs (hold each rep for one second) Strength 20 Minutes total Levels 2-4 6 Minutes: Warmup your Deadlift AND…
Thursday 11/2/17
We're baaaaaaack......and ICYMI.....Huge shoutout to the all the OGs that dress up every single year and a few NewGs that came through too!! As for the rest of you.....you owe…
Wednesday 11/1/17
Warmup Dynamic Athletic Movement Hip Mobility 10 Downdog Push-ups 20 Alternating Birddogs (hold each rep for one second) Strength 20 Minutes total Levels 2-4 6 Minutes: Warmup your bench press:…
Tuesday 10/31/17
HAPPY HALLOWEEN!! Everything is more fun in a costume, so be sure to wear yours to the gym today for our Annual Costume Contest. Warmup Speed Ladder Hip Mobility Downdog…
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