Month: January 2021

Quote of the Week 1-25-2021

“If you don’t know where you’re going, every road will get you nowhere.”

NEWS

Welcome, welcome, welcome!  Following up from last week’s Blog- you all should know your Team Coach now.  While we are all still steeped in daily Covid issues, 631 felt the most important value we could provide is accountability.  It is so important for our Athletes to know that they are not alone, we are in this together, and you are walking shoulder to shoulder with people who are going through the same journey with you.  If you miss class your Coach is going to bug you about it.  If you hit a PR your Coach is going to celebrate that with you.  If you have any questions or concerns, day or night, reach out to us- we are here to ENSURE your success.       

With these new teams comes some exciting new programs.  I have developed two initiatives- a 21 Day Mindfulness Challenge and a 21 Day Nutrition Challenge.  Your job is to DM our Instagram or email me and vote- would you rather participate in a Mindfulness or Nutrition Challenge first?  

PROGRAMMING

We are getting into some really fun hypertrophy stuff this week as a counterpoint to the past three weeks of traditional periodization.  Get ready for ten minute EMOMs with lots of assistance work built in.  This is a great week to get YUGE- in fact, anyone who tags us on social media with the hashtag #CF631YUGE will be entered into a free t-shirt raffle!  Our Metcons will compliment our hypertrophy focus nicely while providing a big metabolic load.  Lots of fun ahead…  

LET’S WIN THE WEEK!

Monday

Strength

EMOM 10

Even: 5 Bench Press

Odd: 10 Lateral Raises

Metcon

21 Cal Row

15 Strict HSPU

9 Strict Ring Dips

15 Strict HSPU

21 Cal Row

Tuesday

Strength

EMOM 10

Even: 5 OHS

Odd: 10 DB Good Morning

Metcon

3 Rounds

400m Run

15 OHS (95#/65#)

15 Box Jumps

Wednesday 

Strength

EMOM 10

Even: 5 Weighted Pull-ups

Odd: 10 DB Hammer Curls

Metcon

3 Rounds

5 Power Cleans (135#/95#)

2 Bar MU

5 Power Cleans

8 CTB

5 Power Cleans

12 Pull-ups

Thursday 

Strength 

EMOM 10

Even: 5 Split Jerk

Odd: 10 DB Flys

Metcon

AMRAP 12

30 Doubles

20 Push-ups

10 T2B

Friday

Strength

EMOM 10

Even: 5 Power Snatch

Odd: 10 DB Calf Raise

Metcon

22-16-10

DB Deadlifts (AHAP 2 DB)

DB Thrusters

DB Lunges 

Quote of the Week 1-18-2021

“Life’s most persistent and urgent question is, What are you doing for others?”

NEWS

Welcome to a new amazing week at the 631!  My Coaches and I have some very cool stuff planned for you.  We have assigned every Athlete at the gym to a team, run by one of our Coaches- take some time this week to find out who your team leader is.  These teams will eventually spark some fun in-house competitions between ourselves- stay tuned!

I am also so excited to see you guys posting and tagging us like crazy on social media. Thank you for this- the world should see you as the hero that you are! Celebrate your victories with us in a public way. I am always happy to re-post you guys when you tag the gym. Keep it up.

PROGRAMMING

BIG PR week!  Two sets of six, two sets of three, then two big sets of HEAVY singles all week.  Let your hard work shine.  Our Metcons are straight up old school CrossFit with a focus on explosivity.  Personally, I am really looking forward to Thursdays WOD!

HERE WE GO 631!

Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

1000m Row

50 Thrusters (45#/35#)

30 KTE

Tuesday

Strength 

Push Press

6-6-3-3-1-1

Metcon

21-15-9

HSPU

Devils Press

Wednesday 

Strength 

DB Row

6-6-3-3-1-1

Metcon

4 Rounds

400m Run

Max Pull-ups

*Scored for Time & Reps

Thursday

Strength 

Power Clean

6-6-3-3-1-1

Metcon

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

Squat Cleans (135#/95#)

Box Jumps

Friday

Strength 

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 12

30 Doubles

10 Push-ups

8 KBS

6 Ring Dips