Quote of the Week 8-16-2021

“All progress takes place outside your comfort zone.”

NEWS

Welcome back friends!  I hope we are all getting thrilled for our Cow Harbor 10k, Flex on the Beach, and Nutrition Seminar next month.  Lots of fun to come.  

The time is NOW to tell your friends and family to try us out while our rates are still $150 and $125!  September 1st, our tuition rates will be raised for the first time in ten years.  Don’t sweat it guys- all our current Member contracts are valid and will be renewed at your current rate, but now is the time to get your loved ones in at legacy pricing levels.  Spread the word!  

PROGRAMMING

Are we excited yet?  This week starts our Oly focused Strength cycle.  In an effort to control density, we have our main movements programmed under the time constraint of fifteen minutes all week.  This means we need to have some numbers in mind before class begins.  This will be a longer Oly cycle, around six weeks, so prepare to scale up the weights appropriately.  I also thought it would be fun to hit a version of our “Baseline” WOD once every few weeks or so.  This will give us some real measurable metrics to observe and be sure we are moving the needle on our fitness.  Please track your scores in Zen Planner so your Coaches and I can review and make recommendations.    

HERE WE GO!

Monday

Strength

15 Minute Window

Back Squat

10-10-10

Front Squat

5-5-5

Metcon

“Baseline Plus”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Burpees

500m Row

40 Pistols

30 T2B

20 HSPU

10 Burpees

Tuesday

Strength

15 Minute Window

Pendlay Row

10-10-10

Hang Clean

5-5-5

Metcon

AMRAP 12

30 Doubles

8 CTB

4 Box Jumps

1 Hang Clean (AHAP)

Wednesday 

Strength

15 Minute Window

Wide Grip Bench Press

10-10-10

Close Grip Bench Press

5-5-5

Metcon

20-14-8

Devils Press (50#/35#)

Ring Dips

Thursday 

Strength

15 Minute Window

Snatch Pulls

10-10-10

Power Cleans

5-5-5

Metcon

3 Rounds

400m Run

40 Walking Lunge Steps

50m 1 Arm KB Farmers Walk Right Arm

50m 1 Arm KB Farmers Walk Left Arm

20 KBS

Friday

Strength

15 Minute Window

DB Lateral Raises

10-10-10

Split Jerks

5-5-5

Metcon

10 Minute Ascending Ladder

1 Power Snatch (95#/65#)

1 OHS

1 Squat Snatch

1 Rope Climb

2 Power Snatch

2 OHS

2 Squat Snatch

1 Rope Climb

3

3

3

1 Rope Climb…

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