Blog Week of 12-21-2020

Quote of the Week 12-21-2020

“It’s not what you do between Christmas and New Year’s that matters, it’s what you do between New Year’s and Christmas.”

NEWS

Tomorrow will be the last day to drop off toys for this year’s holiday drive.  So far we have collected a bunch of fun items that will/ have been distributed to local families in need.  Thank you guys so much for your generosity this season.  Feel free to check out more info here NSYC.com

PROGRAMMING

Short but TOUGH week coming up.  The week before Christmas is always so much fun to program and luckily we had the foresight to have it line up with our PR lifts in this periodization.  This means that Monday we get to hit the famous…CrossFit Total!  You will have three warm ups and three working sets to find a new 1RM on Back Squat, Strict Press, and Deadlift.  You can do these lifts in any order you wish but I highly suggest hitting them as they are presented.  The rest of the week will be partner WODs and of course, our infamous “12 Days of Christmas” on Thursday 9 am.    

LET’S GET AFTER IT!

Monday

Metcon

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

Tuesday 

Metcon

“Double Krannie”

With a Partner

100-80-60-40-20

Wallballs

Doubles

Sit-ups

*Share Workload as Desired*

Wednesday 

Metcon

With a Partner

AMRAP 20

400m Run (Together)

30 Box Jumps

30 Pull-ups

*Share Workload as Desired*

Thursday

Metcon

“12 Days Of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Friday

Merry Christmas! 

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