Quote of the Week 1-7-2019

Perseverance is not a long race; it is many short races one after the other.”


This Sunday was the very first Board of Directors Meeting.  I am extremely happy about how it went and look forward to these great minds shaping our already amazing community.  A special thank you to GameFace, Proshop, Ron, Dipsy, and Jack who have been part of my business mastermind since the beginning- their continued support and positivity is SUCH a blessing.  

Our 9am class has voted to do a “Whole 30” nutrition challenge and I am very excited to start!  I will be laying out TONS of resources in next weeks blog. If you would like to join us (you don’t need to be a regular 9amer) just shoot me an email at info@crossfit631redwoods.com and I’ll include all the specifics.

We will be adding our “Skills and Drills” class this week- Wednesday at 4:30pm.  Here is your chance to isolate and work on one specific weight lifting or gymnastics skill in a technique focused setting.  Expect big returns for this one hour long investment! This week’s focus will be HSPU. Athletes will learn about scaling the hand stand push-up, progressions to get your first HSPU, and tips and tricks on how to become as efficient as possible.    

Levels!  I will be sending each of you guys our new Levels system via email today.  This will include a list of specific movement goals and an official introduction.  These skills are meant to spur our new Weekly Challenges which will start this week.  Here is an FAQ for those interested.

What are the Fitness & Skill Levels?

CrossFit 631’s Fitness & Skill Levels are designed to help you measure your strengths, find your weaknesses, and improve all aspects of fitness. They will test your proficiency in each of the ten generally recognized components of physical fitness: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and speed.  Achieving a balanced level of fitness in all categories will give you a solid foundation for any athletic endeavor.

Using the Fitness & Skill Levels

The Levels are designed to provide a general fitness assessment, to help set appropriate and challenging goals, and to help you focus on weak areas. The result will be mastering movements that you weren’t able to do before. The levels are:

Mod. Level 1 – Modified Level 1.  This is where it all starts.  Congratulations on taking your first step on  a lifelong journey of fitness.

Level 1 – Healthy beginner. This level is the basic standard for health and fitness. Lacking these basic levels of strength, flexibility, and work capacity may limit you in life activities. Although this Level is challenging, the complete Level 1 should be attainable within 3 to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use are developed, while healed injuries and structural problems are resolved. Mastery of all Level 1 movements must be achieved before moving to Level 2. (Green shirt)

Level 2 – Intermediate athlete. All healthy adults can aspire to this level of fitness. Basic movements are perfected and advanced skills are introduced. The complete Level 2 may take from six months to several years to reach after achieving Level 1. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the Level  1 foundation. (Red shirt)

Level 3 – Advanced athlete. Though few people possess this level of general fitness, any healthy person can achieve it. The strength, work capacity, power, and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. (Blue shirt)

Level 4 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level 4 are very advanced and represent a highly skilled and well-rounded athlete. While few may attain all of the Level 4 skills, you should continually seek improvement and get closer to achieving your goals. (Black shirt)


Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness. Proper form in all movements is imperative. We will hold you to the highest standards on each movement. Virtuosity is required for all skills!


Our first Box Night Out of the new year will be this Wednesday after the 6:30pm class at Coram Country Lanes Bowling.  Expect to bowl one to two games with your fellow members. Feel free to bring friends and family- the more the merrier!  Bring around $20 just to be sure to have enough for 2 games, shoes, and some food goodies.

This Saturday will officially begin our Bring a Friend Saturday Program!  Each Saturday members are encouraged to bring a new person to drop in free of charge.  Our amazing community should be shared! Of course all WODs can be scaled to any level yet still will remain challenging for all.  

We will be having another amazing photo shoot this Tuesday and Wednesday at the 5:30pm classes. Please try to come on in and wear a CF631 shirt if possible! These photos will be shared on our blog, daily WOD, Instagram, and website.


As you all know too well last week was ROUGH!  We hit a long duration WOD for New Years then Girls the rest of the week.  Since this was the programming we did not play with any strength pieces- thankfully this week we are back at it!  We get to test the current state of our max Front Squat, Deadlift, Bench Press, and Strict Press. In the following weeks we will be using these established numbers to build our next periodization cycle.  This will be coupled with tons of hypertrophy work. Expect to be sore!




Front Squat

15 Minutes to test 1RM



DB Thrusters (35#/20#)

Weighted Box Step Overs


Calf Focus



DB Row



50 Cal Row

25 Pull-ups

50 Hang Clean (75#/55#)

25 Power Snatch


Biceps Focus



Bench Press

15 Minutes to test 1RM



8 Ring Dips

10 T2B

12 Burpees


Pec Focus




15 Minutes to test 1RM


6 Rounds

200m Run

10 Wallballs (20#/14#)

10 OH Walking Lunges (45#/25#)


Abdominal Focus



Strict Press

15 Minutes to test 1RM



21 Doubles


7 Box Jumps

7 KBs (53#/35#)


Lateral Deltoid Focus