Quote of the Week 8-2-2021

“Success usually comes to those who are too busy to be looking for it.”

NEWS

Welcome back friends and welcome to a new month of fun at 631!  I love August at the gym- lots of outdoor WODs, fresh air events, and fitness.  Thank you all who came and chilled at our Coaches Appreciation BBQ last week.  You guys truly are the best part of CrossFit.  

PROGRAMMING

Holy volume Bob-man!  Over the past four weeks we have been gradually building up the volume we can tolerate and that all comes to a peak this week.  Lots of shoulders, lots of legs, lots of oly lifts.  Of course, this is all going somewhere progressive- our next cycle will be an Olympic lifting one with lots of assistance work.  I also thought it would be fun to continue our WOD-out Wednesdays with a partner/ double girl workout.  Be smart about recovery this week, scaling is your friend, and so is sleep.  

LET’S GET AFTER IT!

Monday

Strength

EMOM 14

Even: 7 DB Row

Odd: 7 DB Biceps Curl

Metcon

21-15-9

Power Snatch (95#/65#)

OHS

C2B

Tuesday

Strength

EMOM 14

Even: 7 DB Bench

Odd: 7 DB Fly

Metcon

400m Run

20 Ring Dips

200m Run

20 HSPU

100m DB Farmers Carry (50#/35#)

20 DB Push Press

400m Run

Wednesday 

Metcon

“Partner Grace”

60 You Go I Go C&J (135#95#)

Rest 2 Minutes 

“Partner Isabel”

60 You Go I Go Snatch (135#/95#)

Thursday

Strength

EMOM 14

Even: 7 DB Strict Press

Odd: 7 DB Lateral Raise

Metcon

AMRAP 12

8 HR Push-ups

36 Doubles

8 Box Jumps

16 KBS

Friday

Strength

EMOM 14

Even: 7 DB Front Squats

Odd: 7 DB Deadlift

Metcon

30-20-10

Pistols

DB Sit-ups

Wallballs

T2B

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