Quote of the Week 8-23-2021

“Some people want it to happen, some wish it would happen, others make it happen.”

NEWS

Welcome back friends!  We have been getting a lot of inquiries about our Personal Training offerings lately.  I think any time we start to hit an olympic weightlifting cycle people remember how much of a skill based sport this is.  Group training is AMAZING- it’s what has kept me engaged in CrossFit for over fifteen years, but supplemental one on one training is 100% the way to get you to your goals as fast as possible.  If you want to dive deep into some Oly work, are frustrated by doubles, or finally just want that kipping pull-up or T2B- do yourself a favor and book a quick 30 minute session this week.  Coach D-Rose is cooking up a special Oly PT program just for you guys, more on this next week…  

PROGRAMMING

Here comes week number two in our Oly cycle folks.  We have cut our Strength work to ten minutes per session.  This is a LOT of work in a little amount of time, moving up our density.  Have all your numbers in mind when you arrive at the gym.  If you are ever unsure of what you should be hitting feel free to reach out to your Coaches to make certain you are dialed in.  We are always here to help!  

LET’S GET AFTER IT!

Monday

Strength

10 Minute Window

Back Squat

5-5-5

Front Squat

3-3-3

Metcon

AMRAP 15

1 Squat Clean (135#/95#)

5 T2B

10 Pistols

20 Doubles

Tuesday

Strength

10 Minute Window

Pendlay Row

5-5-5

Hang Clean

3-3-3

Metcon

Buy in: 20/15 Cal Row

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

Pull-ups

KBS

Cash Out: 20/15 Cal Row

Wednesday 

Strength

10 Minute Window

Wide Grip Bench Press

5-5-5

Close Grip Bench Press

3-3-3

Metcon

6 Rounds

200m Run

6 Burpee Box Jumps

1 Split Jerk (135#/95#)

Thursday 

Strength

10 Minute Window

Snatch Pulls

5-5-5

Power Cleans

3-3-3

Metcon

30-20-10

MBC

Med Ball Sit-ups

Wallballs

Friday

Strength

10 Minute Window

DB Lateral Raises

5-5-5

Split Jerks

3-3-3

Metcon

21-15-9

Hang Snatch (95#/65#)

Burpees Over Bar

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