Quote of the Week 4-5-2021

“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”

NEWS

Okay folks- time to focus on mobility and recovery.  The last few weeks have been brutal, dealing with the OPEN, and some very challenging WODs, have left us all sore.  In our efforts to always bring you guys the best in every modality, we are officially adding a Yoga for CrossFitters program!  This will run every Friday night with more classes forming soon.  I am so excited to explore this with all of you guys- let’s get it!

PROGRAMMING

SPICY week coming up!  We will be playing with two takes on “Elizabeth” and “Diane”, mixing the two up for some short, intense WODs.  We are also hitting 3’s on our Strength work and knocking out sets of 12’s for assistance.  This programming is ALL about recovery.  We are combining lots of elements of pushing, pulling, and lower body work daily, so the athletes that can recover the best will perform the best later in the week.  Next week we will have some nice PR sessions and I am thinking we should test our “Big 3”.  

HERE WE GOOOO!

Monday

Strength

Bench Press

3-3-3-3-3

Lateral Raise

12-12-12

Metcon

“Diane Meets Elizabeth”

21-15-9

Deadlifts (225#/135#)

Ring Dips

Tuesday

Strength

Back Squat

3-3-3-3-3

DB Single Calf Raise

12-12-12

Metcon

10 Rounds

100m Run

10 Air Squats

10 Walking Lunges

Wednesday

Strength

Strict Press

3-3-3-3-3

DB Fly

12-12-12

Metcon

AMRAP 16

40 Doubles

8 Box Jumps

14 DB Push Press (50#/35#)

Thursday

Strength

Weighted Pull-ups

3-3-3-3-3

DB Row

12-12-12

Metcon

1000m Row

30 Devils Press (50#/35#)

30 Pull-ups

Friday

Strength

Deadlift

3-3-3-3-3

DB Walking Lunges

12-12-12

Metcon

“Elizabeth Meets Diane”

21-15-9

Cleans (135#/95#)

HSPU

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