Quote of the Week 8-9-2021

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.”

NEWS

Welcome back friends!  Like you guys, I am so tired of talking about it, but we are not out of the woods yet with Covid.  Let’s all stay diligent for a bit longer, wash your hands, social distance as best as possible, get your vaccines, and please stay away if you are feeling sick.  We are very lucky since we have an outdoor rig so another shut-down will NOT be a problem for us.  Please, please, PLEASE (get it) let’s all do our part to move towards permanent normalcy.  

Check out this month’s Newsletter in your inboxes with our upcoming events, birthdays, and highlights.  

PROGRAMMING

Hitting some EMOM 10s this week with lots of dumbbell work and built in assistance.  This is building our base for a fun olympic cycle ahead.  Normally, we vary our scoring a lot during the week- one day for time, one day an AMRAP, one day for score, etc.  This week is ALL for time scoring.  Keep this in mind as we approach the WODs.  We certainly have a FUN week ahead…

LET’S GET AFTER IT!

Monday 

Strength

EMOM 10

Even: 10 DB Front Squats

Odd: 10 DB Deadlift

Metcon

5 Rounds

1 Cluster (95#/65#)

1 Box Jump

2 Clusters

2 Box Jumps

3 Clusters

3 Box Jumps

Tuesday

Strength

EMOM 10

Even: 10 DB Row

Odd: 10 DB Biceps Curl

Metcon

3 Rounds

400m Run

20 Alt DB Snatch

12 Pull-ups

Wednesday 

Strength

EMOM 10

Even: 10 DB Strict Press

Odd: 10 DB Lateral Raise

Metcon

1-2-3-4-5-6-7-8-9-10

Reverse Burpees 

HSPU

Thursday 

Metcon

“CRW & Dipsy’s Filthy 50”

50 Box Step Ups

50 Jumping pull-ups

50 Kettlebell swings

50 Walking Lunge Steps

50 Knees to elbows

50 Push press (45#/35#)

50 KB Sumo Deadlift 

50 Wallballs 

50 Burpees

50 Doubles 

Friday

Strength

EMOM 10

Even: 10 DB Bench Press

Odd: 10 DB Flys

Metcon

30-25-20-15-10

Cal Row

20-18-16-14-12

Push-ups

5-4-3-2-1

MU

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