CrossFit – Tue, Jan 10 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Front Foot Elevated Split Squat (3 Sets: 6 Reps each leg) Coach’s…

CrossFit – Mon, Jan 9 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance Deadlift (5 Sets: 1 Rep) Coach’s Notes: Start at 80% of your 1RM and…

CrossFit – Sat, Jan 7 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Metcon (2 Rounds for reps) AMRAPx15:00 2000m Run Max Distance Ski or Row in remaining…

CrossFit – Thu, Jan 5 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 10 Reps) Coach’s Notes: Perform…

CrossFit – Fri, Jan 6 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance Metcon (Time) For Time: 25 Squat Cleans @70% of 1RM Fitness Metcon (Time) For…

CrossFit – Tue, Jan 3 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Metcon EMOMx10:00 Interval 1: 10-15 Heavy Russian KBS Interval 2: 10-15 TTB…

CrossFit – Wed, Jan 4 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness “Mayhem” (AMRAP – Rounds and Reps) AMRAPx15:00 5 Calorie Row 15 Wall…

CrossFit – Mon, Jan 2 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Back Squat (3 Sets: 8 Reps @70-75% of 1RM) Coach’s Notes: rest…

CrossFit – Sat, Dec 31 Performance & Fitness “The Countdown” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Devil’s Press DB Box Step-overs (24"/20") *31 Double-unders after every round Men’s Rx: 35 (ADV:50) Women’s…

CrossFit – Mon, Dec 26 Christmas Eve- Normal Sat. Classes, 12 days of Xmas WODChristmas Day- Gym ClosedMonday Dec. 26th- Classes @ 7, 8:30 & 10 am.Gym closes @ 11:30…