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Wednesday 9-30-2020

Strength 

Weighted Pull-ups

5-5-5-5-5

Metcon

AMRAP 15

2 Bar MU

4 Strict Pull-ups

6 Renegade Rows (50#/35#)

8 ALT DB Snatch

10 Reverse Burpees

Tuesday 9-29-2020

Strength

Split Jerk

5-5-5-5-5

Metcon

400m Run

21 Push Press (95#/65#)

21 Push-ups

200m Run

15 Push Press

15 Push-ups

400m Run

9 Push Press

9 Push-ups

Blog Week of 9-28-2020

Quote of the Week 9-28-2020

“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”

NEWS

Welcome to a new week and a new month on Thursday.  Somehow this has been both the fastest and slowest year ever.  I know things are totally crazy right now which is why I thought I would take a few moments in this week’s blog to talk to you all addressing this.  

The world is (in some places literally) on fire right now- there is just a tremendous amount of stress present in today’s headspace.  In previous years, when I wrote up nutrition programs, I assumed people were coming from a general place of calm.  That is no longer the case- I have to assume people’s baseline is one of stress.  This very much changes everything physiologically in our Athletes.  Always mindful of these needs and trying to take a fully holistic approach to training, I feel it is more important than ever to focus on recovery.  You hear me say this all the time- breathe, walk, meditate, sleep.  

I also know that a lot of things are out of our direct control right now.  Here is what I can control- my promise to you all: The 631 team will always offer you consistency.  Yes, our Coaches are ACTUALLY certified.  Yes, we ACTUALLY think deeply about our Programming and test the workouts ourselves.  Yes, we are an ACTUAL business that is looking at a thirty year vista, not a monthly timeline.  Yes, we really want to Coach you for the rest of your life, not just until you pay tuition again.  The Blog will be up at 11 am every Sunday.  The WOD will be posted every night on our website at 5 pm the night before.  The gym will always be clean, the Coaches caring and knowledgeable, and the Community fun and supportive.  While the world may seem crazy, we are your sure thing- Thank you for letting us be the best hour of your day for over a decade.      

As we expand back to our full schedule we will be able to take on some new memberships.  I have always been adamant that just as we should be a good fit for members, new members need to be a good fit for our Community.  The best way to get these good people isn’t to run ads, or offer cheesy “6 Week Challenges”, or promise them some crazy silliness…it is to get referrals from the good people we already have.  So our ask for this new month is this; bring that friend that has been asking you about CrossFit, tell your family member there are no excuses to not try a free class, let your neighbor know that their health is more important than ever and 631 can be the solution.  As other studios retract, let’s take pride in the amazing things we have going and build!

COMMUNITY

Box Night Out is BACK!  We are planning an outdoor movie night for you guys.  I think we will do our yearly classic “Hocus Pocus” since it is almost Halloween time.  Bring your friends, family, kids, anyone who wants a good time.  There will be free snacks available as well.  I am so happy we can finally get back to some normalcy with you all!

PROGRAMMING

Welcome to a brand new periodization.  We are hitting OHS, Split Jerks, Weighted Pull-ups (You’re welcome “Home Run” Tim), Deadlifts, and DB Rows.  This week is all 5×5 and we want to end around 80% of our working 1RM.  These Metcons are FIRE this week!  I am very much looking forward to hitting a “Double Diane” this Thursday, it has been a while.  Focus on rest, recovery, and nutrition and get ready to hit another amazing week with your 631 fam!

LET’S GET AFTER IT!

Monday

Strength

OHS

5-5-5-5-5

Metcon

10-10-8-8-6-6-4-4-2-2

Pistols

T2B

1 Heavy Squat Clean 

After Each Round

Tuesday

Strength

Split Jerk

5-5-5-5-5

Metcon

400m Run

21 Push Press (95#/65#)

21 Push-ups

200m Run

15 Push Press

15 Push-ups

400m Run

9 Push Press

9 Push-ups

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

Metcon

AMRAP 15

2 Bar MU

4 Strict Pull-ups

6 Renegade Rows (50#/35#)

8 ALT DB Snatch

10 Reverse Burpees

Thursday

Strength 

Deadlift

5-5-5-5-5

Metcon

“Double Diane”

21-15-9-15-21

Deadlift (225#/155#)

HSPU

Friday

Strength

DB Row

5-5-5-5-5

Metcon

Buy In: 15 Thrusters (95#/65#)

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65#)

15 Burpee Box Jump Overs

21 Cal Row

Cash Out: 15 Thrusters

Monday 9-28-2020

Strength

OHS

5-5-5-5-5

Metcon

10-10-8-8-6-6-4-4-2-2

Pistols

T2B

1 Heavy Squat Clean 

After Each Round

Friday 9-25-2020

Strength

EMOM 10

Even: 5 Back Squat

Odd: 10 Back Rack Calf Raises

Metcon

1000m Row

50 Walking Lunges

40 Squats

30 Burpees

20 Reverse Burpees

1 Minute Wall Sit

Thursday 9-24-2020

Strength

Core Circuit

Metcon

AMRAP 16

4 Right Arm TGU

10 KBS

30 Doubles

4 Left Arm TGU

10 KBS

30 Doubles

Wednesday 9-23-2020

Strength

EMOM 10

Even: 5 Push Press

Odd: 10 Close Grip Push-ups 

Metcon

2 Rounds

800m Run

15 STOH (135#/95#)

3 Bar MU

Tuesday 9-22-2020

Strength

EMOM 10

Even: 5 Squat Snatch

Odd: 10 Walking Lunges

Metcon

AMRAP 14

7 MBC

1 Squat Snatch (Heavy)

7 KTE

1 Squat Clean

Blog Week of 9-21-2020

Quote of the Week 9-21-2020

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

NEWS

I must say September is going very well- we have overcome so many challenges and have turned all the negatives into positives!  I’ve felt extra sore all month too but I feel like these WODs have been extraordinarily fun.  We are also happy to announce we will be able to bring back our “Box Night Out” program!  More on this next week- stay tuned…

PROGRAMMING

We are coming off of a big PR week!  Very proud of you guys- especially those using Zen Planner to track your scores and weights.  This week we will do a bit of a deload in the form of EMOM 10s.  Get ready for lots of assistance work.  Our Metcons will be a bit longer too this week- time to have some fun with it!

LET’S DO THIS!

Monday

Strength

EMOM 10

Even: 5 Hang Cleans

Odd: 10 Biceps Curls

Metcon

10-9-8-7-6-5-4-3-2-1

Hang Cleans (95#/65#)

Pull-ups

Sit-ups x2

Tuesday

Strength

EMOM 10

Even: 5 Squat Snatch

Odd: 10 Walking Lunges

Metcon

AMRAP 14

7 MBC

1 Squat Snatch (Heavy)

7 KTE

1 Squat Clean

Wednesday 

Strength

EMOM 10

Even: 5 Push Press

Odd: 10 Close Grip Push-ups 

Metcon

2 Rounds

800m Run

15 STOH (135#/95#)

3 Bar MU

Thursday

Strength

Core Circuit

Metcon

AMRAP 16

4 Right Arm TGU

10 KBS

30 Doubles

4 Left Arm TGU

10 KBS

30 Doubles

Friday

Strength

EMOM 10

Even: 5 Back Squat

Odd: 10 Back Rack Calf Raises

Metcon

1000m Row

50 Walking Lunges

40 Squats

30 Burpees

20 Reverse Burpees

1 Minute Wall Sit