Quote of the Week 6-7-2021

“You have power over your mind — not outside events. Realize this, and you will find strength.”

NEWS

Welcome back friends!  We hope you all got our June Newsletter- if not check your inboxes or email me to get added to our list.  Here, you will find our Member of the Month, birthdays, and upcoming events.  We also give you guys the inside track on new merch- hint…there are new T-shirts available now and they are going fast.

PROGRAMMING

Back to basics cycle!  This week we begin new periodizations for Front Squat, DB Rows, Push Press, Power Cleans, and DB Bench Press.  Get ready to hit five sets of five all week ending somewhere around 85% of a 1RM.  Classic old school CrossFit WODs all week- prepare for Thursday’s “Strict Elizabeth”.

LET’S GET AFTER IT!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

3 Rounds

30/20 Cal Row

30 Wallballs

Tuesday

Strength

DB Row

5-5-5-5-5

Metcon

30-20-10

Hang Cleans (95#/65#)

CTB

Wednesday 

Strength

Push Press

5-5-5-5-5

Metcon

AMRAP 12

30 Doubles

10 HSPU

3 MU

Thursday

Strength

Power Clean

5-5-5-5-5

Metcon

“Strict Elizabeth”

21-15-9

Squat Cleans (135#/95#)

Strict Ring Dips

Friday

Strength

DB Bench Press

5-5-5-5-5

Metcon

AMRAP 20

200m Run

20 Push-ups

10 Box Jumps

1 Rope Climb

Share