Blog Week of 3-1-2021
Quote of the Week 3-1-2021
“What you think; you become. What you feel; you attract. What you imagine; you create.”
NEWS
Lots to be happy about this month. First up, we have a new Member of the Month- Ashley “Seltzer” Pagano! I cannot say enough good things about her. She is always so incredibly kind and welcoming- even at 5:30 am. We are all so lucky to have her as a part of our Community- give her an extra fist bump from all of us this month!
Next up let’s chat YOGA! Wolfe put on an amazing Yoga and Q&A session last Friday. We would like to make these a regular occurrence and possibly offer a class on our official schedule. If you or someone you know is interested by all means let me know!
Finally, in our previous blog I chatted about streamlining our billing process for you guys. I am happy to announce we have found a solution! This will be the last month you guys will be billed on the first, and will only need to deal with four week cycles after that. I very much hope this eases some of the barriers to CrossFit- it really is meant for everyone! More on this next blog post.
PROGRAMMING
For this week’s workouts we are doing something special- please allow me to take you back. Let’s all get in our time machine and transport ourselves to the first week of March 2020. Before the shutdown, before quarantine, before social distancing and masks. Remember how it felt to get dressed up to go on a date night, or see a stranger smile on the sidewalk? Well in order to better remember, I thought it would be fun to revisit this exact week of workouts from last year. Please look back in your ZenPlanner account to be certain you are beating your scores and weights from March 2020.
While we hit these Metcons, it is also so important to reflect on just how far we have come. We all should be very proud. My very first CrossFit workout, the first workout I programmed in our first, second, and third locations, and the mark of every new beginning we have undertaken at the gym, is also Monday’s WOD- “300”. Let’s make March an incredible new beginning for all of us.
HERE WE GO!
Monday
Strength
Deadlift
3-3-3-3-3
Metcon
“300”
25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps
50 Floor Wipers
50 1 Arm KB C & J
25 Pull-ups
Tuesday
Strength
Bench Press
3-3-3-3-3
Metcon
AMRAP 14
8 Single Arm Devils Press (35#/20#)
10 T2B
8 Ring Dips
10 Weighted Sit-ups
32 Double Unders
Wednesday
Strength
Pendlay Row
3-3-3-3-3
Metcon
12 Minute Ascending Ladder
1 Pull-up
1 Hang Snatch (75#/55#)
1 Burpee
2
2
2…
Thursday
Strength
Back Squat
3-3-3-3-3
Metcon
30-25-20-15-10
Cal Row
Wallballs
Friday
Strength
Push Press
3-3-3-3-3
Metcon
Tabata Style
DB STOH (50#/35#)
Sit-ups
KBS
DB Cleans
