Tuesday 1-1-2019
HAPPY NEW YEAR!
HAPPY NEW YEAR!
Metcon
“12-31-2018”
2018m Row
Then AMRAP
12 Thrusters (75#/55#)
31 sit-ups
20:19 Cap
Quote of the Week 12-31-2018
“Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.”
Last week we discussed all the amazing things we have accomplished last year, as we move into 2019 I can say with confidence that it will be our best year yet! Here are some new and exciting things to expect…
Monthly Box Night Out- A chance to celebrate our Community outside the box. The first of these will be at Coram Country Lanes Bowling, Wednesday January 9th after the 6:30pm class.
At least one large event every 3 months- our first will be a Strongman Competition in the Arena.
A “Whole 30” Nutrition Challenge beginning January 14th- This challenge will give us a chance to learn a tremendous amount about proper nutrition and how it will affect our performance. This will be kicked off with a seminar and personalized program for participants- more on this coming up in our next blog.
Skills and Drills Class- Our Open Gym Wednesday at 4:30 will be becoming a Skills and Drills class. Each week we will focus specifically on skill acquisition of one movement. We will cycle through Gymnastics and Weightlifting movements adding a depth of understanding to each.
Bring a Friend Saturdays- Each Saturday we will be encouraged to bring a friend free of charge to participate in our Community. As always, all workouts can be scaled to whatever level needed.
Levels Testing- I am extremely excited to bring back our Levels sheets and testing. This program will give athletes clear and distinct goals and opportunities to celebrate the power of moments with friends and family. Members will be given lists of movement standards to aspire to, checking them off upon completion. After all movements on your sheet have been completed you will be invited to participate in a Levels Test where you can celebrate and show off your new skills. All movements and standards will be posted in next weeks Blog and emailed to all active members.
Weekly Challenge- each week we will be presenting a new physical challenge to members. The winner of this challenge will create the next one and so on. These challenges will set up a weekly “Throw Down”- learn more about this in the box next week.
Board of Directors- I am currently recruiting a Board of Directors to help shape the future of our box. We have come so far and I believe this is the way to get us to the next level.
New Coaches- I’m excited to announce we will be adding two new Coaches in the new year. As you all know I feel amazing Coaching is paramount to the continued success of the box and growing a diverse and robust staff has been a major priority for me.
On a personal note I wanted to thank each and every one of you for making this year amazing. I am so genuinely grateful for each of your positive energy. Let’s make next year even better!
GET READY FOR A GIRLS WEEK…
Monday
Metcon
“12-31-2018”
2018m Row
Then AMRAP
12 Thrusters (75#/55#)
31 sit-ups
20:19 Cap
Tuesday
HAPPY NEW YEAR!
Wednesday
Metcon
“Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups
Thursday
Metcon
“Christine”
3 Rounds
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (24”/20”)
Friday
Metcon
“Karabel”
10 Rounds
3 Power Snatch (135#/95#)
15 Wallballs (20#/14#)
Warm Up
2 Rounds
10 Walking Lunges
10 Medball Sit-ups
Strength
EMOM 6
3 Front Squat
Metcon
45 Calorie Row
45 Wallballs
90 Walking Lunges
90 sit-ups
Warm Up
400m Run
10 OHS
Strength
EMOM 6
3 Bench Press
Metcon
3 Rounds
400m Run
15 HSPU
15 Hang Clean and Jerk (95#/65#)
Warm Up
2 Rounds
6 Step Ups
6 DB Snatch
Strength
EMOM 6
3 Deadlift
Metcon
“The Coco”
21-15-9
Burpees
Weighted Step Overs
DB Snatch
MERRY CHRISTMAS!
Warm Up
2 Rounds
10 Burpees
20 Doubles
Metcon
“12 days of Christmas”
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
Quotes of the Week 12-24-2018
“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.”
“You can’t climb the ladder of success with your hands in your pockets.”
BOY, OH BOY did we do a lot of climbing this year! With the end of the year quickly approaching this week’s blog will be written a bit differently. Normally we look forward to the week ahead, the News, Community, and Programming- this week I’d like to take the time to reflect on just how far we have come.
First and foremost our amazing Community has grown SO much this past year. I have been blessed to be surrounded by such amazing, supportive, and positive people. I must say it has been a struggle weeding out negativity but with all your support I can honestly say our gym is the most rock solid community I have ever been a part of. There are no cliques, there is no drama, there is zero negativity. This past year CrossFit 631 has truly become a family.
Secondly, we have put on some amazing events. The 631 Throwdown, our amazing Holiday Party, professional photoshoots, The End of Summer Party, our “Murph” BBQ and countless other fun times have brought us all a little closer together. Not a day goes by that I don’t get a call or DM about how much fun our gym looks.
You all have put in so much hard work this year! We have run two conditioning cycles, a strength cycle, a traditional big three periodization, a hypertrophy cycle, and an Oly cycle all in the past nine months! I am very proud of each of you. Every single one of you looks and performs so much better than when you first came through that door. 2018 was a big success for all your fitness. Together, let’s create some BIG goals to hit in 2019.
Business wise our gym is thriving. I made it a point this year to dedicate 100% of myself to giving my members what they deserve and it has paid off in a big way. I have 3x’ed the membership in the past 6 months, redesigned the entire website, increased our social media reach, started this blog (THANKS TO ALL WHO READ WEEKLY!), added workout tracking software, purchased new equipment, and created a world class coaching staff. We have added classes, added an Open Gym Program, Built up our Strongman class, and added Nutritional Counseling. This year I signed my name to this project- Redwoods Fitness. I am so proud to be a part of something bigger than myself, to share my passion and knowledge every day, and to help people live their greatest lives in their greatest bodies.
Next year will be even better…
Be ready to hear about our new and exciting programs moving forward into 2019!
MERRY CHRISTMAS EVERYONE!
Monday
Metcon
“12 days of Christmas”
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
Tuesday
MERRY CHRISTMAS!
Wednesday
Strength
EMOM 6
3 Deadlift
Metcon
“The Coco”
21-15-9
Burpees
Weighted Step Overs
DB Snatch
Thursday
Strength
EMOM 6
3 Bench Press
Metcon
3 Rounds
400m Run
15 HSPU
15 Hang Clean and Jerk (95#/65#)
Friday
Strength
EMOM 6
3 Front Squat
Metcon
45 Calorie Row
45 Wallballs
90 Walking Lunges
90 sit-ups
Warm Up
2 Rounds
10 Squats
8 Push-ups
6 Pull-ups
Strength
EMOM 6
5 Bench Press
Metcon
AMRAP 15
10 Pistols
10 Push-ups
10 Pull-ups
CASH OUT: Tabata Pull-ups
