Blog Week of 1-8-2021

Quote of the Week 2-8-2021

“You don’t have to see the whole staircase, just take the first step.”

NEWS

We are in the full swing of February and with that of course, comes our new Member of the Month.  I am so happy to announce Michele “Meathead” Chorzpa as this month’s highlighted Athlete.  Michele is always SO friendly and brings killer energy to every class.  She also is one of our Nutrition Athletes and has made amazing strides in becoming the best possible version of herself.  Give Meathead an extra pound for us this month!

On the backend of things I have been working with a new payment processor and billing company to clean up and streamline our billing system.  I know it can be difficult for you guys to have your mortgage, car payments, cell phone, blah blah blah, plus tuition come out all on the 1st of the month.  Until recently, changing this would be unattainable, but in the interest of making membership as easy as possible I have worked towards a solution.  We will move towards thinking of tuition as $31.25 or $37.50 a week and have billing cycles every four weeks.  More on this next week but please remember- my legacy Members (that’s you) will NOT need to worry about tuition increases for this implementation.  

Last up in News let’s chat about our Nutrition Challenge.  You guys spoke up and we listened- you voted to tackle a Nutrition Challenge first so let’s get after it!  We will kick this off with a free-for-Members Nutrition seminar Saturday, February 13th at 11 am after our normal classes.  I can’t wait to get you guys ALL IN on something that we are so passionate about.     

PROGRAMMING

Continuing our theme from last week, we are steadily readying our engine for this year’s CrossFit Open.  This week we are playing with all bodyweight, Tabata style Strength pieces.  Do NOT underestimate these things- the volume adds up quickly and you will be surprisingly sore.  One of my favorite pastimes is taking a big bodybuilder or powerlifter who can Back Squat 500 pounds for reps and absolutely CRUSHING them with Tabata Air Squats.  Our Metcons are very straightforward, oldschool, sprinting CrossFit WODs.  Hit them HARD and FAST this week!    

LET’S GET AFTER IT!

Monday

Strength

8 Tabata Sets

Air Squats

Metcon

5 Rounds

Minute One: Pistols

Minute Two: T2B

Minute Three: Box Jumps

Scores For Total Reps

Tuesday

Strength

8 Tabata Sets

Pull-ups

Metcon

10 Rounds

100m Run

3 Burpee-Pull-ups

Wednesday 

Strength

8 Tabata Sets

Push-ups

Metcon

AMRAP 12

8 Alt DB Snatch (50#/35#)

10 KBS 

20 Doubles 

Thursday

Strength

8 Tabata Sets

Sit-ups

Metcon

Buy In: 10 Deadlifts (335#/225#)

21 Cal Row

15 Power Cleans (155#/105#)

9 MU

15 Power Cleans

21 Cal Row

Cash Out: 2 Minute Plank

Friday

Strength 

8 Tabata Sets

HSPU

Metcon

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

DB Thrusters (50#/35#)

Ring Dips

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