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Thursday 4-1-2021

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Tuesday 3-30-2021

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

30 Minute Cap

Blog Week of 3-29-2021

Quote of the Week 3-29-2021

“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.”

NEWS

What a GREAT time I had Saturday for our Open BBQ.  Thank you all who showed up, worked your butts off, then partied with the tribe.  My guess is this was just a small taste of our blow out “Murph” celebration this year.  

PROGRAMMING

Now that the Open is complete we can get back to basics!  This week we will begin a traditional periodization scheme playing with Strict Press, Deadlift, Pull-ups, Bench Press, and Back Squats.  Get ready to get STRONG people.  We are shooting for around 80-85% of our 1RM for the last set of each movement.  Our Metcons are brutal but fun- dealing with smelly “Kelly” Tuesday…feel free to scale to a “Kel” which is three rounds instead of five.  

LET’S GET IT!

Monday

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Tuesday 

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

DB Row

10-10-10

Metcon

21-15-9

Hang Cleans (95#/65#)

C2B

Thursday 

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Friday

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

Monday 3-29-2021

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Friday 3-26-2021

Strength

15 Minutes Build

Heaviest Complex

1 High Hang Clean

2 Low Hang Cleans

3 Pendlay Row

Metcon

5 Rounds 

30 Doubles

5 MU

Thursday 3-25-2021

Strength

15 Minutes Build

Heaviest Complex

1 Squat Snatch

2 OHS

3 Power Snatch

Metcon

AMRAP 20

1 Power Snatch (95#/65#)

2 Front Rack Lunges

3 Deadlifts

4 Burpees Over Bar

5 Sit-ups

Wednesday 3-24-2021

Strength

15 Minutes Build

Heaviest Complex

1 Close Grip Bench Press

2 Wide Grip Bench Press

3 Bench Press 

Metcon

4 Rounds

Within a 4 Minute Window 

500m Row

Within Remaining Time

AMRAP Devils Press (35#/20#)

Scored for total Devils Press

Tuesday 3-23-2021

Strength

15 Minutes Build

Heaviest Complex

1 Power Clean

2 Clean Pulls 

3 Deadlift

Metcon

21-15-9

Thrusters (95#/65#)

KTE

Blog Week of 3-22-2021

Quote of the Week 3-22-2021

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent—no one can ever know what you are capable of, not even you.”

NEWS

Welcome, welcome friends!  I contemplated not even writing this week’s blog or bringing this up but have decided we must acknowledge it- Today is our Corona-versary…one year anniversary of the gym closing due to Covid-19.  In fact, if you sneak a look behind the check-in desk our calendar is still marked 3-21-2020.  What a year it has been!  From the bottom of my heart, I thank all of you who have stuck by us for it.  Your support, loyalty, and friendship has gotten us through the toughest year in over a decade.  When this thing first hit, “Home Run” Tim wrote up on our Goal Board- “CrossFit > Corona”.  Hell yeah Tim.  And a big HELL YEAH to all of you guys!  

One year ago today WE decided to be the hero in our own stories.  Sure, we were scared, and unsure of the virus, of the political climate, of our economic situations.  We were watching the world go crazy outside ourselves, feeling the enormous stress inside, and knew somehow that it was all wrong.  

But we didn’t let that stop us!  

You showed up- on Zoom, outdoors, indoors…you all showed up for me, for your Coaches, for yourselves.  You put a tremendous amount of trust in 631 and our decade long legacy.  You chose to take your health into your own hands, allowed our Coaches to guide you along the way, and dare I say are much MUCH better for it!  

So here is my call to action to you- now that we are a year deep into this thing, let’s all use this next year to become the BEST versions of ourselves possible.  Like the mission statement says, Let’s live lives that we love in bodies we are proud of.  Thanks for being the best part of it all.  

PROGRAMMING

This week we get to tackle all barbell complexes for our Strength work.  These are meant to be touch and go reps, no rest, and we are looking to build to our heaviest, unbroken set within the fifteen minutes.  Even our Bench day should be unbroken, only racking for a moment to change our grips.  Our Metcons are straight up FUN and will vary quite a bit in the time domain.  Let’s really challenge ourselves this week and have a blast together!

LET’S DO THIS!

Monday

Strength

15 Minutes Build

Heaviest Complex

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

12 Minute Ascending Ladder

1 STOH (95#/65#)

1 Box Jump

2

2

3

3…

Tuesday

Strength

15 Minutes Build

Heaviest Complex

1 Power Clean

2 Clean Pulls 

3 Deadlift

Metcon

21-15-9

Thrusters (95#/65#)

KTE

Wednesday 

Strength

15 Minutes Build

Heaviest Complex

1 Close Grip Bench Press

2 Wide Grip Bench Press

3 Bench Press 

Metcon

4 Rounds

Within a 4 Minute Window 

500m Row

Within Remaining Time

AMRAP Devils Press (35#/20#)

Scores for total Devils Press

Thursday 

Strength

15 Minutes Build

Heaviest Complex

1 Squat Snatch

2 OHS

3 Power Snatch

Metcon

AMRAP 20

1 Power Snatch (95#/65#)

2 Front Rack Lunges

3 Deadlifts

4 Burpees Over Bar

5 Sit-ups

Friday

Strength

15 Minutes Build

Heaviest Complex

1 High Hang Clean

2 Low Hang Cleans

3 Pendlay Row

Metcon

5 Rounds 

30 Doubles

5 MU