Quote of the Week 1-27-2020
“What is success? To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty; to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch Or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded!”
NEWS
We have crowned our second “Monsters of the Month” in house competition winners! I must say, I am so happy with how our Saturday morning program has developed lately. It is so satisfying and in ways self assuring for me to see the gym packed full of hard working, friendly, happy athletes. When I first started I always wanted every class to feel like a party and I am so excited to say that this sentiment is more true than ever. Our “Monsters of the Month” competition will roll on for February with everyone starting at zero. Make sure you sign up for class to get those easy points!
COMMUNITY
We are so proud of our Strongman crew for tackling New York’s Strongest last weekend. We had some PRs, heavy weights moved, and our own “Big Mike” grabbed a podium finish. If anyone is interested in trying out this incredible sport feel free- it is included in all Unlimited memberships. Saturday at 9 am, and just like CrossFit everything is 100% scalable to meet your needs.
PROGRAMMING
Welcome to the fun stuff guys! We get to play with a week of hypertrophy focused strength work and a much needed de-load from our big lifts. Be ready to listen to your Coaches who have been instructed on how to dig deep on these neurological and muscular demanding movements. We are tryin’ to get HUGE! Our Metcons are all bangers too and were put together with the help of Coach “Mittens” so please don’t blame me totally…
HERE WE GO!
Monday
Strength
Weighted Pull-ups
10-10-10
Barbell Biceps Curls
10-10-10
Metcon
21-15-9
Row (Calories)
Deadlift (225#/155#)
Pull-ups
Tuesday
Strength
Front Rack Lunges
10-10-10
Barbell Standing Calf Raise
10-10-10
Metcon
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
Wall Balls
Wednesday
Strength
DB Bench Press
10-10-10
DB Fly
10-10-10
Metcon
400m Run
15 Push Press (95#/65#)
15 HSPU
400m Run
12 Push Press
12 HSPU
400m Run
9 Push Press
9 HSPU
Thursday
Strength
Pendlay Row
10-10-10
DB Rear Delt Raise
10-10-10
Metcon
AMRAP 12
6 T2B
6 Single Arm Devils Press (35#/20#)
6 DB Hang Snatch
1 Rope Climb
Friday
Strength
DB Seated Strict Press
10-10-10
DB Lateral Raise
10-10-10
Metcon
50-40-30-20-10
Doubles
25-20-15-10-5
Air Squats
10-8-6-4-2
Push-ups
5-4-3-2-1
Muscle Ups