Friday 3-1-2019
Warm Up
2 Rounds
30 Jumping Jacks
10 PVC Snatch
Strength
Power Snatch
15 Minutes Technique Work
Metcon
21-15-9
Snatch (95#/65#)
Ring Dips
Warm Up
2 Rounds
30 Jumping Jacks
10 PVC Snatch
Strength
Power Snatch
15 Minutes Technique Work
Metcon
21-15-9
Snatch (95#/65#)
Ring Dips
Warm Up
500m Row
25 Sit-ups
Strength
Core Circuit
Metcon
1000m Row
Then
9 T2B
9 Burpees
9 Weighted Sit-ups
12 Minute Cap
Warm Up
2 Rounds
10 Step Ups
10 PVC Pass-thru
Strength
Split Jerk
15 Minutes Technique Work
Metcon
10-9-8-7-6-5-4-3-2-1
DB Jerk (35#/20#)
Box Jump Overs
Warm Up
2 Rounds
20 Doubles
15 OHS
Strength
OHS
15 Minutes Technique Work
Metcon
5 Rounds
30 Doubles
15 MBC-Wallballs
Warm Up
2 Rounds
100m Run
10 Ring Rows
Strength
DB Row
15 Minutes Technique Work
Metcon
10 Rounds
100m Run
5 Pull-ups
12 Minute Cap
Quote of the Week 2-25-2019
“Building a better self is more than eliminating bad habits; it’s about creating new, positive, fulfilling ones.
NEWS
Let’s address The Open- we will be treating this year’s Open as a 5 week, In House Competition. Everyone will be participating for free! All Open WODs will be held on Saturday at 10am. Athletes will have Friday, Sunday, and Monday Open Gym to make up any missed workouts. You guys will then enter your scores in Zen Planner and I will create a custom leader-board for our box. If you are having any issues with your Zen Planner profile this is the week we straighten you out! This will be a really fun and new take on the Open and personally I’m embracing this new chapter in CrossFit.
Gorilla Season ¾ shirts are all ready to go for you guys! Come get them at the sign in desk all this week. I will be taking pre-orders for our next batch of shirts as well- stay tuned!
The 631 Pound for Pound Strongman Competition is gathering some good momentum. Feel free to invite friends and family and reach out to anyone you think would be a good fit as a sponsor. Let’s celebrate our amazing community with another killer event.
COMMUNITY
Last week was our monthly Box Night Out and it went amazing! I’m so lucky to be surrounded by the best community possible. It was a really great turn out and we certainly put a hurting on that sushi! Nights like these make me so proud to be a part of something bigger than myself- it silences all the imposters and shows that amazing things happen to genuine people. More on next month’s Box Night Out next week.
PROGRAMMING
This week we will be breaking down all our main lifts in our strength work with coach led drills and skills sessions. Be prepared to focus on DB Rows, OHS, Split Jerks, and Power Snatches for the next few weeks. Have some previous 1RM numbers in mind so we can develop our periodizations from there.
LET’S GET AFTER IT!
Monday
Strength
DB Row
15 Minutes Technique Work
Metcon
10 Rounds
100m Run
5 Pull-ups
12 Minute Cap
Tuesday
Strength
OHS
15 Minutes Technique Work
Metcon
5 Rounds
30 Doubles
15 MBC-Wallballs
Wednesday
Strength
Split Jerk
15 Minutes Technique Work
Metcon
10-9-8-7-6-5-4-3-2-1
DB Jerk (35#/20#)
Box Jump Overs
Thursday
Strength
Core Circuit
Metcon
1000m Row
Then
9 T2B
9 Burpees
9 Weighted Sit-ups
12 Minute Cap
Friday
Strength
Power Snatch
15 Minutes Technique Work
Metcon
21-15-9
Snatch (95#/65#)
Ring Dips
Warm Up
2 Rounds
10 Step ups
8 Push-ups
10 Sit-ups
Strength
Bench Press
6-6-3-3-1-1
Metcon
“Open 12.3
AMRAP 18
15 Box Jumps
12 Push Press (115#/75#)
9 T2B
Warm Up
2 Rounds
30 Double Unders
15 PVC Pass-thru
Strength
Power Clean
6-6-3-3-1-1
Metcon
“Open 18.4”
21-15-9
Deadlift (225#/155#)
HSPU
Then
21-15-9
Deadlift (315#/205#)
50 foot handstand walk
9 minute cap
Warm Up
400m Run
10 Ring Rows
Strength
Pendlay Row
6-6-3-3-1-1
Metcon
“Helen”
3 Rounds
400m Run
21 KBS
12 Pull-ups
Warm Up
2 Rounds
250m Row
10 Push-ups
Strength
Push Press
6-6-3-3-1-1
Metcon
1000m Row
50 Push-ups
30 Dips
5 Ring MU
14 minute Cap