Quote of the Week 9-13-2021

“Fear does not prevent death.  It prevents life.”

NEWS

Welcome back friends!  Hoodie season is right around the corner and we are cooking up some new gear for you guys.  Please use the sheet on our front desk to pre-order your 631 hoodie and be sure to include your size.  Also check out September’s Newsletter in your inboxes. 

Our WOD-O-WEEN In House Competition is right around the corner.  Let’s start getting really serious about our training plans so we can show up as our best.  GameFace and I have created some really ridiculous WODs for you to challenge yourselves with- let’s get ready to bring it!  If you would like some additional training sessions (and possibly some inside info on the WODs) do yourself a favor and book a PT session with the Coach of your choice.

PROGRAMMING

Our Oly cycle is still rolling, getting us up to around 90% of our 1RM.  Lots of Coaching coming your guys way this week in anticipation of our upcoming PRs.  I am really excited about our Metcons.  We wanted to highlight all the classic aspects of CrossFit- in fact, if I had to explain CrossFit in five workouts, I would program something a lot like this.  

LET’S GET AFTER IT!

Monday

Strength

15 Minutes 

Build to ~90% Heavy

Squat Clean 

Metcon

21 Cal Row

15 Burpee Box Jump Overs

9 Clusters (135#/95#)

15 Burpee Box Jump Overs

21 Cal Row

Tuesday

Strength

Core Circuit 

Metcon

AMRAP 14

30 Doubles

10 KTE

10 KBS

Wednesday 

Strength 

15 Minutes 

Build to ~90% Heavy

Split Jerk

Metcon

10 Rounds

100m Run

5 HSPU

Thursday 

Strength

15 Minutes 

Build to ~90% Heavy

Bench Press

Metcon

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

Push-ups

Pull-ups

Sit-ups

Friday

Strength 

15 Minutes 

Build to ~90% Heavy

Squat Snatch

Metcon

9-7-5

Devils Press (AHAP)

DB Thruster (AHAP)

MU

Share