Quote of the Week 2-3-2020
“Feel the fear and do it anyway.”
NEWS
Happy February all! Our second ever newsletter went out yesterday highlighting all the events in the month ahead. If you have not joined or mailing list (or just aren’t getting these emails) you can sign up for them right on our homepage crossfit631redwoods.com. I will also be communicating with you guys directly from this list from here on out. This includes Community events, schedule changes, and special discounts and deals.
COMMUNITY
Today we send our 631 Team to the Long Beach Polar Bear Plunge for charity! I am so happy HomeRun Tim (with the help of SeaWorld Shannon) was able to organize such a great event. If you guys can think of any upcoming events, charity work, or other fun endeavors please let our Coaching staff know so we can help support the Community.
PROGRAMMING
Welcome to week two of our hypertrophy focused cycle. We will be sticking with the same movements as last week but adding some reps. We should focus on; initiating the movement with the intended working muscle, taking that muscle through its full range of motion, and squeezing the muscle as hard as possible in the shortened range. These principals, coupled with our intelligently designed Metcons and adequate recovery will result in growth.
LET’S HIT IT!
Monday
Strength
Pendlay Row
12-12-12
Rear Delt Raise
12-12-12
Metcon
8 Rounds
4 Bent Over Row (135#/95#)
4 Deadlift
4 Push Press
4 Front Squat
60 Foot DB Farmers Walk (AHAP)
Tuesday
Strength
DB Bench Press
12-12-12
DB Fly
12-12-12
Metcon
30-20-10
Calorie Row
Weighted Sit-ups (20#/14#)
Hang Power Cleans (95#/65#)
Wednesday
Strength
Front Rack Lunges
12-12-12
Standing Calf Raise
12-12-12
Metcon
AMRAP 15
20 Wallballs
15 Box Jumps
10 Burpees
Thursday
Strength
DB Seated Strict Press
12-12-12
DB Lateral Raise
12-12-12
Metcon
21-15-9
HSPU
T2B
KBS
30 Doubles Before Each Round
Friday
Strength
Weighted Pull-ups
12-12-12
Barbell Curls
12-12-12
Metcon
“Amanda”
9-7-5
Ring MU
Snatches (135#/95#)