Quote of the Week 8-30-2021

“Later = Never.  Do it now”

NEWS

Welcome back friends! LOTS to say this week so please get comfy.  For about a year and a half now I have been sitting back waiting, DYING to get going on some really fun stuff for you guys.  I made all the necessary moves, set up my Coaches in every class so I could focus on Community building, hired Keri to help with all our outreach efforts, and I can finally say that all the pieces are in place!  So here we go…

September 25th we are hosting a Nutrition Seminar, free for all members, held right after our normal 10 am CrossFit Monster Mash.  Here, we will dive deep into food, macros, calories, recovery, and answer any questions you guys may have.  This Nutrition Seminar also just so happens to kick off our first ever…

6 Week Challenge- Our 6 Week, beginners only Challenge starts Sept 27th.  This is a fitness challenge designed to bring new members to our gym and pair them up with you guys- our veteran 631 family.  Each new participant will get daily Nutrition and Mindfulness email check-ins, three classes a week of our world class programming, access to our workout tracking platform, and of course, the ability to partner with the BEST Community in the game!  If you have any friends or family that you think would be a good fit to try us out, here is the perfect opportunity.  There will be lots of info shared on our social media platforms in the next few days but if you have anyone in mind please send them this LINK.

Our current members will be mirroring our 6 Week Challenge with a challenge of our own.  All of 631 will be hitting a “Check-in Challenge” for the same 6 weeks.  Every time you reserve a class= 1 point, every time you log a workout in Zen Planner= 1 point.  At the end of the 6 weeks we will declare one female and one male winner who will receive an amazing prize package of a free PT session, 631 Hoodie, Free ticket to our next comp, and lots of goodies.  

September’s Box Night Out will be a Box Night In at the gym on October 8th for our annual spooky movie night!  Bring your friends and family for free to share in a Halloween movie with food and drinks.  We are thinking of pizza, wings, and maybe some special adult beverages.

Finally…WE ARE BACK!  Our first In House Competition in over two years will be held Saturday, October 30th at 10 am.  WOD-O-WEEN, our Halloween themed competition is developing into a truly amazing day.  $40 a ticket gets you three judged workouts, a comp t-shirt, with lots of food and prizes!  This thing is going to be a BANGER and I am so ridiculously excited to be back in business with our comp program.  

PROGRAMMING

Week three of our Oly cycle is going down!  We are increasing the density of our Strength work even more with some 10 minute EMOMs.  For every day except Friday we are meant to stick with the same weight on each movement.  So my three back squats weight would be a good weight for my one front squat.  Our Metcons are FUN, I am really looking forward to “Dilly Dilly” on Thursday.  SO much great stuff happening guys!

HERE WE GO!

Monday

Strength

EMOM 10

Even: 3 Back Squat

Odd: 1 Front Squat

Metcon

9-7-5

Clusters (135#/95#)

Strict T2B

Bar MU

Tuesday

Strength

EMOM 10

Even: 3 Pendlay Row

Odd: 1 Hang Clean

Metcon

AMRAP 12

30 Doubles

14 Alt DB Snatch (50#/35#)

7 Pull-ups

1 Rope Climb

Wednesday 

Strength

EMOM 10

Even: 3 Wide Grip Bench Press

Odd: 1 Close Grip Bench Press

Metcon

AMRAP 20

Max Unbroken Reps

Bench Press (BW)

*Every Break= 400m Run*

Thursday 

Strength

EMOM 10

Even: 3 Snatch Pulls

Odd: 1 Power Cleans

Metcon

“Dilly Dilly”

AMRAP 12

2 Power Snatches (135#/95#)

4 OHS

16/12 Cal Row

Friday

Strength

EMOM 10

Even: 3 DB Lateral Raise

Odd: 1 Split Jerk

Metcon

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

Box Jumps

HSPU

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