(631) 285-3434

Friday 10-30-2020

Strength 

5 minutes build to a heavy

Squat Snatch

5 minutes build to a heavy 

Snatch Pull

5 minutes build to a heavy 

Front Squat

Metcon

21-15-9-15-21

MBC

Burpees Over MedBall

100m Sprint After Each Round

Wednesday 10-28-2020

Strength 

5 minutes build to a heavy

Push Press

5 minutes build to a heavy 

Split Jerk

5 minutes build to a heavy 

OHS

Metcon

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

Devils Press (50#/35#)

Double DB Push Press 

Tuesday 10-27-2020

Strength

Pendlay Row

3-3-3-3-3

Metcon

“Super Helen”

3 Rounds

400m Run

21 KBS

12 Bar MU

20 Minute Cap

Monday 10-26-2020

Strength

5 minutes build to a heavy

Squat Clean

5 minutes build to a heavy 

Clean and Jerk

5 minutes build to a heavy 

Clean Pull

Metcon

60/50 Calorie Row

50 Pistols

40 Sit-ups

30 HSPU

20 Reverse Burpees

10 Clean And Jerk (135#/95#)

Blog Week of 10-26-2020

Quote of the Week 10-26-2020

“The key, if you want to build habits that last, is to join a group where the desired behavior is the normal behavior.”

NEWS

I am very happy this week- here’s why.  It always feels good to be validated and everyone likes to be right about something.  Well I was right.  We were right…  

We were right that we could survive Covid.  We were right that if we poured our resources into Coaching and Community they would pay us incredible dividends on our investment.  “Home Run” Tim wrote on our Goals Board, “CrossFit > Corona” and damn, that hits hard.  Thank you for your faith in us, in our Board, and in this Community.  

It would have been so easy to just close down, pack the equipment in storage, and open back up when this was over.  I could have negotiated a new lease or moved to another location or a million other things that any reasonable person would have done.  We were right to be unreasonable!  We were steadfast and unwilling to compromise our values and I have never been more proud in my life.  

Will there be a second wave of shutdowns?  Maybe.  But we are so ready and so confident that we can overcome anything.  We will adapt and pivot and do what is needed to continuously be better than yesterday.  Thank you all for standing by this Community.

PROGRAMMING

Welcome to week two of our Olympic Lifting cycle.  Same moves but we are going heavier this week.  It is paramount we cruise through these movements in order to get the intended stimulus out of them, so please have your numbers ready to go before class begins.  Our Metcons are very shoulder and leg heavy this week so prepare!   

HERE WE GO!

Monday

Strength

5 minutes build to a heavy

Squat Clean

5 minutes build to a heavy 

Clean and Jerk

5 minutes build to a heavy 

Clean Pull

Metcon

60/50 Calorie Row

50 Pistols

40 Sit-ups

30 HSPU

20 Reverse Burpees

10 Clean And Jerk (135#/95#)

Tuesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

“Super Helen”

3 Rounds

400m Run

21 KBS

12 Bar MU

20 Minute Cap

Wednesday 

Strength 

5 minutes build to a heavy

Push Press

5 minutes build to a heavy 

Split Jerk

5 minutes build to a heavy 

OHS

Metcon

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

Devils Press (50#/35#)

Double DB Push Press 

Thursday

Strength

Wide Grip Pause Bench

3-3-3-3-3

Metcon

AMRAP 12

8 Box Jumps

10 Push-ups

8 T2B

10 Hip Drops

Friday

Strength 

5 minutes build to a heavy

Squat Snatch

5 minutes build to a heavy 

Snatch Pull

5 minutes build to a heavy 

Front Squat

Metcon

21-15-9-15-21

MBC

Burpees Over MedBall

100m Sprint After Each Round

Friday 10-23-2020

Strength

EMOM 15

Mins 0-4

2 Squat Cleans

Mins 5-9

3 Clean & Jerk

Mins 10-15

4 Clean Pulls 

Metcon

Ascending Ladder

1 Cluster (95#/65#)

1 T2B

2 Cluster

2 T2B

3

3…

12 Minute Cap

Thursday 10-22-2020

Strength

Pendlay Row

5-5-5-5-5

Metcon

AMRAP 16

10 DB TGU Starts

20 Alt DB Hang Snatch

30 Sit-ups

40 Doubles

Wednesday 10-21-2020

Strength 

EMOM 15

Mins 0-4

2 Push Press

Mins 5-9

3 Split Jerks

Mins 10-15

4 OHS

Metcon

3 Rounds

400m Run

15 HSPU

15 OHS (95#/65#)

Tuesday 10-20-2020

Strength

Wide Grip Pause Bench

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 Push-ups

7 KBS

7 Box Jumps 

14 Minute Cap