Quote of the Week 9-20-2021

“If something stands between you and your success, move it. Never be denied.”

NEWS

Welcome back friends!  Lots of fun coming up.  FYI- this week our WOD tracking will be down for maintenance but will be good to go for our Check In Challenge starting Sept. 25th.  You can still see our WODs here on our website or on our Instagram story daily. The 25th ALSO happens to be the day of our Nutrition Seminar which will follow our normal 10 am CrossFit class.  Time to get your fuel right to prepare for our In House Comp next month!

PROGRAMMING

PR week!  Each day we will have fifteen minutes to get real heavy on our current Oly movements.  Use your Coaches- get that form perfect and really challenge your body to see what we can do.  I personally can not wait for Wednesday’s explosive WOD.

LET’S GET IT 631!

Monday

Strength

15 Minutes 

Establish 1RM

Squat Clean 

Metcon

5 Rounds

20/15 Cal Row

10 Wallballs

1 Squat Clean (AHAP)

Tuesday

Strength

15 Minutes 

Establish 1RM

Bench Press

Metcon

3 Rounds

400m Run

21 HSPU

12 Ring Dips

Wednesday 

Strength

15 Minutes 

Establish 1RM

Squat Snatch

Metcon

AMRAP 12

1 Squat Snatch (AHAP)

2 OHS

3 Snatch Grip Deadlift

4 Box Jumps

Thursday 

Strength

Core Circuit

Metcon

50-40-30-20-10

Doubles

30-25-20-15-10

DB Sit-ups

10-8-6-4-2

Strict KTE

Friday

Strength 

15 Minutes 

Establish 1RM

Split Jerk

Metcon

21-15-9

DB Push Press (50#/35#)

Reverse Burpees

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