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

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