Blue Cord CrossFit

03/21/2026

26.2 & 26.3 done and dusted 🧹So proud of our members for doing hard things an testing themselves. You may notice a little surprise at the end of the reel…a marriage proposal after the last heat of 26.3! Congratulations to and on their engagement! Honored we could be a part of it 💙

03/02/2026

26.1 is done get your scores in now.

03/01/2026

🏋️‍♂️✨ Huge shoutout to Zack Rodman for his incredible achievement at his first Olympic weightlifting competition! 🎉 With a whopping 44kg total, he not only claimed victory but also qualified for nationals! 🌟💪

This kid is just getting started, and his determination to chase even more is truly inspiring. 💯 He’s the definition of someone who isn’t afraid to be the “man in the arena,” giving it his all and pushing himself to new heights. 🥇🚀

So proud of you, Zack! Keep lifting, keep striving, and keep inspiring! 🙌💥

ProudCoach ChasingDreams NextStopNationals StrengthTraining Inspiration TrainHard CelebrateSuccess

02/26/2026

26.1 is solely focused on legs. The heat times are scheduled for 4:30, 4:55, 5:20, and 5:40. If you’re unable to attend, don’t worry; the workout will be all day on Friday.

02/01/2026

🌟 Commitment Club Update 🌟

We’re excited to share that we currently have 41 members in our Committed Club! 🎉

Great job, everyone! Remember, consistency is the number one factor in any exercise program. Keep putting in the effort and supporting each other on this journey!

Let’s keep this momentum going! 💪

01/27/2026

01/21/2026

📸🔥 **Level Up Your Bench Press Technique!** 🔥📸

When you’re hitting that bench press, don’t forget about your foundation! Just like in squats and deadlifts, your feet play a crucial role in your lift. 🦵💪

🔹 Dig your heels into the ground! This will help you create the stability you need to generate maximum power and keep your form in check. Think of your feet as your anchor – the stronger your base, the higher you can climb.

🔹 Engage your core and maintain that tension throughout your lift. Imagine you’re setting up for a heavy squat or deadlift: the focus is the same!

👉 How do you improve your bench press form? Share your tips below! 💬✨

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01/19/2026

Sweat isn’t a measure able, STRENGTH is 📅 **Monday Squat Tempo Workout**

💪 week 3
This Monday, we’re focusing on squat tempo with the following structure:

🔹 **Tempo**:
- Down for 2 seconds
- 3-second pause at the bottom
- Explode up in 1 second

🔹 **Sets**: 5
🔹 **Reps**: 2 to 5 (based on your training age)

🔹 Training age
- 1 to 4 years of lifting: 5 reps at 65% of your one-rep max
- Over 10 years of lifting: 2 reps at 85% of your one-rep max

12/15/2025

🛠️ Keeping It Simple 🔑

we focus on the fundamentals! It’s all about mastering the basics—deadlifts, hand cleans, front squats, and push presses. 💪

Why complicate things? We’re not here to reinvent the wheel; we strive for solid, effective movements that build strength and improve performance.

Embrace the simplicity, trust the process, and let’s continue to crush those goals together! 🚀

12/04/2025

🌟 Never Too Young to Get Stronger! 💪✨

Today’s workout was all about power and endurance with sled pushes, sled pulls, and sandbag carries! 🏋️‍♂️💥 These exercises are perfect for building strength, stability, and resilience, and guess what? They’re fun too! 😅👏

Whether you’re just starting your fitness journey or looking to level up your training, remember: every rep counts and every ounce of effort pays off! Let’s crush those fitness goals together! 🚀🏆

Tag a workout buddy who needs to join the fun! 👯‍♂️

12/02/2025

🌟 **Check-in Champions of November!** 🌟

Huge shoutout to our incredible 5 AM crew🎉💪

**11 Check-in Champions**

Keep shining and showing up, everyone! Let’s finish the year strong! 💥

11/05/2025

🎃 October Committed Club! These athletes didn’t ghost their workouts 👻 — they showed up, crushed it, and earned their spot. Ready to stay strong through the holidays?