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
