Tuesday 10-1-2019
Warm Up
20 Calorie Row
10 OHS
Shoulder Mobility
Dynamic Stretches
Metcon
50 Calorie Row
Then 2 Rounds
40 KBS
30 Box Jumps
20 T2B
10 Burpee-KTE
Warm Up
20 Calorie Row
10 OHS
Shoulder Mobility
Dynamic Stretches
Metcon
50 Calorie Row
Then 2 Rounds
40 KBS
30 Box Jumps
20 T2B
10 Burpee-KTE
Warm Up
Coach Flow
Shoulder Mobility
Dynamic Stretches
Metcon
“Cindy 3 Ways”
AMRAP 5
5 Strict Pull-ups
10 Push-ups
15 Squats
AMRAP 5
5 C2B
10 HSPU
15 Wallballs
AMRAP 5
5 Pull-ups
10 DB Push Press (35#/20#)
15 DB Thrusters
Quote of the Week 9-30-2019
“Do your own thinking independently. Be the chess player, not the chess piece.”
NEWS
Break out your calendars because we have a month of fun and exciting events planned! First off we have a happy start of October this Tuesday, which means we have a new Member of the Month. This also means we are starting a whole new lifting cycle.
Next Thursday, October 10th is our Box Night Out! We decided that we will be hitting up the movies that night. Keep in mind there will still be 9 am, and 5:30 pm classes held and we can all meet at the box around 6:15 to leave for the theater. I myself am extremely excited since I haven’t been to the movies since I saw The Little Mermaid when I was like nine.
I will also be holding a seminar Saturday, October 12th at 11am after our normal CrossFit class. This will be a discussion about recovery, the nervous system, parasympathetic inputs, and meditation. Be prepared to have lots of questions answered and chill out with a ten minute guided meditation.
COMMUNITY
Like I said we have ourselves a new Member of the Month- Anthony “D-Rose”! Anthony is truly dedicated to learning all he can from our Community and Programming. He exemplifies the best of the fun-hearted competitive environment we offer at 631. This month we honor Anthony with the “D-Rose”- more on this next week.
PROGRAMMING
After last week’s PRs we have earned a well deserved break from heavy lifting cycles. This week we will spend our normal strength time dedicated to mobility, recovery, and muscle activation. Our WODs are all competition level workouts and will seriously tax us head to toe. Go into each one of them with a positive mindset and look forward to accepting each challenge with playful ambition.
HERE WE GO!
Monday
Metcon
“Cindy 3 Ways”
AMRAP 5
5 Strict Pull-ups
10 Push-ups
15 Squats
AMRAP 5
5 C2B
10 HSPU
15 Wallballs
AMRAP 5
5 Pull-ups
10 DB Push Press (35#/20#)
15 DB Thrusters
Tuesday
Metcon
50 Calorie Row
Then 2 Rounds
40 KBS
30 Box Jumps
20 T2B
10 Burpee-KTE
Wednesday
Metcon
10-9-8-7-6-5-4-3-2-1
Deadlifts (225#/155#)
Ring Dips
100m Run Between Rounds
Thursday
Metcon
“Gut Feeling”
12-9-6-3
Hang Power Cleans (185/135)
Burpee Box Jump Overs (30/24)
Push Jerks (185/135)
Ring Muscle-ups
Friday
Metcon
AMRAP 16
22 OH Walking Lunges (45#/25#)
16 Plate Thrusters
10 Plate Devils Press
40 Double Unders
Warm Up
2 Rounds
“Cindy”
Strength
DB Strict Press
15 Minutes to PR
Metcon
30-20-10
T2B
Push Press (95#/65#)
Med Ball Sit-ups
1 Rope Climb After Each Round
Warm Up
Coach Flow
Strength
Back Squat
15 Minutes to PR
Metcon
75 Thrusters (75#/55#)
EMOM 4 Burpees Over Bar
20 Minute Cap
Warm Up
400m Run
20 Band Rows
Strength
DB Row
15 Minutes to PR
Metcon
3 Rounds
400m Run
10 Burpee-Pull-ups
14 KBS
8 C2B Pull-ups
Warm Up
2 Rounds
20 Doubles
10 Push-ups
Strength
DB Bench Press
15 Minutes to PR
Metcon
AMRAP 12
30 Doubles
10 Push-ups
8 Box Jumps
6 HSPU
4 Ring Dips
2 Ring MU
Quote of the Week 9-22-2019
“All progress takes place outside the comfort zone.”
I am using this week’s blog to highlight our new program- Boot Camp Long Island and it’s incredible Coach, Kathy “Dipsy” Ferrara. Boot Camp Long Island is an all female fitness program specifically designed to help women live their greatest lives in a body they LOVE. We are the most convenient, affordable, and fun solution for all your fitness and fat loss needs. Dipsy promises to challenge your body and deliver you custom results without the boring hours spent on a treadmill. I encourage all our female members to give it a try- Tuesdays and Thursdays at 10:30 am. Also everyone please give us a follow on Instagram to get the latest news and updates! Overall I am thrilled to have Dipsy as the newest addition to our team She brings fun and passion to an already amazing culture.
PROGRAMMING
Get ready friends….It’s PR WEEK! Let’s see some big numbers and shatter old personal records every day. Be sure to celebrate and share these powerful moments with your fellow 631 brothers and sisters. Our metcons will compliment our strength work very well this week with some intense and fun workouts.
LET’S GET AFTER IT!
Monday
Strength
Deadlift
15 Minutes to PR
Metcon
1000m Row
Then AMRAP
7 Wallballs
7 Snatches (95#/65#)
14 Walking Lunges
14 Minute Cap
Tuesday
Strength
DB Bench Press
15 Minutes to PR
Metcon
AMRAP 12
30 Doubles
10 Push-ups
8 Box Jumps
6 HSPU
4 Ring Dips
2 Ring MU
Wednesday
Strength
DB Row
15 Minutes to PR
Metcon
3 Rounds
400m Run
10 Burpee-Pull-ups
14 KBS
8 C2B Pull-ups
Thursday
Strength
Back Squat
15 Minutes to PR
Metcon
75 Thrusters (75#/55#)
EMOM 4 Burpees Over Bar
20 Minute Cap
Friday
Strength
DB Strict Press
15 Minutes to PR
Metcon
30-20-10
T2B
Push Press (95#/65#)
Med Ball Sit-ups
1 Rope Climb After Each Round
Warm Up
2 Rounds
250m Row
10 Good Mornings
Strength
Deadlift
15 Minutes to PR
Metcon
1000m Row
Then AMRAP
7 Wallballs
7 Snatches (95#/65#)
14 Walking Lunges
14 Minute Cap
Warm Up
2 Rounds
10 Good Mornings
10 OHS
Strength
Deadlift
3-3-3-3-3
Metcon
21-15-9
Power Cleans (95#/65#)
T2B
Wallballs
