Quote of the Week 7-12-2021

“Remember how long you’ve been putting this off, how many extensions the gods gave you, and you didn’t use them. At some point you have to recognize what the world it is that you belong to; what power rules it and from what source you spring; that there is a limit to the time assigned to you, and if you don’t use it to free yourself it will be gone and will never return.”

NEWS 

Box night out was a BIG success!  Thank you all who came out and shared in fellowship.  I was so happy with the attendance but even more thrilled to see how the gym has grown this past year. It was, in a way, bittersweet for me to see how much my Coaches have stepped up and how now, they are the glue that holds the Community together, even without me. I am so very proud of what we have built. Our next event will be honoring these amazing Coaches- more on this to come!

PROGRAMMING

Hero WOD Wednesdays continue this week with, what I feel, is the hardest workout I’ve ever done.  “Kalsu” is 100 heavy thrusters, starts with five burpees, and continues with another five burpees every minute on the minute.  We certainly needed to cap this one at a half hour.  We also will be moving forward with our periodization, hitting big threes all week.  Get HEAVY guys- looking for 90%-95% of a 1RM.  

LET’S HIT IT HARD 631!

Monday

Strength 

Hang Snatch

3-3-3-3-3

Metcon

22-16-10

Alt DB Snatch (50#/35#)

Pull-ups

Tuesday

Strength

Bench Press

3-3-3-3-3

Metcon

3 Rounds

30 HR Push-ups

15 Push Press (95#/65#)

10 Box Jumps

Wednesday 

Metcon

“Kalsu”

100 Thrusters (135#/95#)

EMOM 5 Burpees

*30 Min Cap*

Thursday

Strength

Deadlift

3-3-3-3-3

Metcon

AMRAP 20

1 Power Clean (95#/65#)

3 Burpees Over Bar

5 Deadlift

7 T2B

9 Sit-ups

Friday

Strength

Pendlay Row

3-3-3-3-3

Metcon

Buy in: 1000m Row

8 Rounds

1 MU

20 Doubles

Cash Out: 800m 

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