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

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