Wednesday 1-27-2021
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
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
Strength
EMOM 10
Even: 5 OHS
Odd: 10 DB Good Morning
Metcon
3 Rounds
400m Run
15 OHS (95#/65#)
15 Box Jumps
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
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
Strength
Bench Press
6-6-3-3-1-1
Metcon
AMRAP 12
30 Doubles
10 Push-ups
8 KBS
6 Ring Dips
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
Strength
DB Row
6-6-3-3-1-1
Metcon
4 Rounds
400m Run
Max Pull-ups
*Scored for Time & Reps
Strength
Push Press
6-6-3-3-1-1
Metcon
21-15-9
HSPU
Devil’s Press (50#/35#)
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
Strength
Front Squat
6-6-3-3-1-1
Metcon
1000m Row
50 Thrusters (45#/35#)
30 KTE