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Blog Week of 5-10-2021

Quote of the Week 5-10-2021

“How long are you going to wait before you demand the best for yourself?”

NEWS

Boy, oh boy do we have some goodies in store for you guys! New merch is being printed, a new batch of stickers is being made, and our “Murph” event planning is legit getting out of control. I love pouring all my manic energy into the BEST damn Community ever.  Fun stuff ahead…

Our Virtual Platform- Obsessed Fitness is really picking up some steam guys. I am SO damn proud of Mel for making this thing into such a success.  If you know someone out of town who wants in on our world class Programming and access to an online Community then please send them our way!

PROGRAMMING

Welcome to week three of our Oly lifting cycle. The first ten minutes of each Strength will be doubles at the moves we are used to, so get heavy. The last five minutes, your Coaches will be letting you use the time to work up to a heavy single of our focused movement. Use the EMOMs as a way to prime your central nervous system and grease the groove for that heavy lift. Our Metcons are spicy this week- got to get ready for “Murph”!

TIME TO GO TO WORK!

Monday

Strength

EMOM 10

5×2 Back Squat

5×2 Clean Pull

5 Minutes Work to Heavy

C&J

Metcon

21-15-9

Cluster (95#/65#)

Ring Dips

Tuesday 

Strength

EMOM 10

5×8 T2B

5×8 Weighted Sit-ups

5 Minutes Accumulate 

As Many Mins as Possible

Plank Hold

Metcon

AMRAP 15

20 Cal Row

15 Burpees Over Rower

10 KTE

Wednesday 

Strength

EMOM 10

5×2 OHS

5×2 Push Press

5 Minutes Work to Heavy

Jerk

Metcon

6 Rounds

1 Bar MU

2 T2B

4 OHS (95#/65#)

8 Pistols

10 HSPU

1 Rope Climb

Thursday 

Strength

EMOM 10

5×8 Weighted Pull-ups

5×8 Pendlay Row

5 Minutes Accumulate 

As Many Mins as Possible

Bar Hang

Metcon

“Quick Helen”

6 Rounds

200m Run

10 KBS

6 Pull-ups

Friday

Strength

EMOM 10

5×2 Front Squat

5×2 Snatch Pull

5 Minutes Work to Heavy

Snatch

Metcon

AMRAP 12

30 Doubles

6 Power Snatch (95#/65#)

Monday 5-10-2021

Strength

EMOM 10

5×2 Back Squat

5×2 Clean Pull

5 Minutes Work to Heavy

C&J

Metcon

21-15-9

Cluster (95#/65#)

Ring Dips

Friday 5-7-2021

Strength

EMOM 15

5×3 Jerk

5×3 Push Press

5×3 OHS

Metcon

50-40-30-20-10

Doubles

5-10-15-20-25

HSPU

2-4-6-8-10

Strict Ring Dips

Thursday 5-6-2021

Strength

EMOM 15

5×3 Weighted Strict T2B

5×3 Weighted Sit-ups

5×3 Weighted Strict KTE

Metcon

4 Rounds

400m Run

10 Burpee-T2B

Wednesday 5-5-2021

Strength

EMOM 15

5×3 Snatch

5×3 Snatch Pull

5×3 Front Squat

Metcon

AMRAP 14

7 Hang Snatch (95#/65#)

7 Box Jumps 

7 KBS

Tuesday 5-4-2021

Strength

EMOM 15

5×3 Weighted Pull-ups

5×3 Pendlay Row

5×3 Barbell Shrugs

Metcon

20 Renegade Rows (50#/35#)

20 Pull-ups

15 Renegade Rows

15 CTB

10 Renegade Rows

10 Bar MU

Blog Week of 5-3-2021

Quote of the Week 5-3-2021

“What man actually needs is not a tension-less state but rather the striving and struggling for some goal worthy of him.”

NEWS

A very big congrats to our Strongman crew who competed last Saturday at Lift for Autism.  Our fearless Coach Big Mike Casper took home first place and qualified for nationals!  We all should feel tremendous pride and are lucky to be surrounded with such talented individuals.  What I love most about Strongman and CrossFit is it really is for EVERYONE- if you guys haven’t dropped into a Strongman class yet, do yourself a favor and join us one of these Saturdays.  We promise a great workout and FUN.

PROGRAMMING

Welcome to week two of our Oly cycle.  We are starting to get heavy now.  With 3s all week, we should be pushing our numbers up significantly.  Our Metcons are classic CrossFit couplets and triplets which focus on driving work capacity.  This is all gearing us up for a BIG “Murph” celebration this year!

HERE WE GO 631!

Monday

Strength

EMOM 15

5×3 C & J

5×3 Clean Pull

5×3 Back Squat

Metcon

30/25 Cal Row

25 Squat C & J (135#/95#) 

30/25 Cal Row

Tuesday 

Strength

EMOM 15

5×3 Weighted Pull-ups

5×3 Pendlay Row

5×3 Barbell Shrugs

Metcon

20 Renegade Rows (50#/35#)

20 Pull-ups

15 Renegade Rows

15 CTB

10 Renegade Rows

10 Bar MU

Wednesday 

Strength

EMOM 15

5×3 Snatch

5×3 Snatch Pull

5×3 Front Squat

Metcon

AMRAP 14

7 Hang Snatch (95#/65#)

7 Box Jumps 

7 KBS

Thursday

Strength

EMOM 15

5×3 Weighted Strict T2B

5×3 Weighted Sit-ups

5×3 Weighted Strict KTE

Metcon

4 Rounds

400m Run

10 Burpee-T2B

Friday

Strength

EMOM 15

5×3 Jerk

5×3 Push Press

5×3 OHS

Metcon

50-40-30-20-10

Doubles

5-10-15-20-25

HSPU

2-4-6-8-10

Strict Ring Dips

Monday 5-3-2021

Strength

EMOM 15

5×3 C & J

5×3 Clean Pull

5×3 Back Squat

Metcon

30/25 Cal Row

25 Squat C & J (135#/95#) 

30/25 Cal Row