Quote of the Week 10-4-2021

“If you do not make time for your wellness, you will be forced to make time for your illness.”

NEWS

Welcome back friends!  This week’s Quote hit me hard.  Most of us are settling into new routines and adjusting to our “new normal” which is why it is SO important to emphasize prioritizing health.  It becomes so easy to be complacent as the weather gets colder and hoodie season begins.  That is why, now more than ever, it is critical to surround yourself with like-minded Athletes that want to see you win.  We deliver a lot at our gym, but one of our main value-adds is accountability.  Use this time to remain accountable to your peers, to your goals, and to yourself.  “If you do not make time for your wellness, you will be forced to make time for your illness.”

I am happy to announce that we have implemented a new full service billing company.  So far they have been really helpful to me personally and very responsive.  It had become clear that we had outgrown our old billing company and hopefully this change will free me up to do way more of the fun stuff I love doing.  If you have any billing questions at all; want scholarship information, would like to request a membership freeze, or just want to talk tuition- please reach out to them directly at Billing@redwoodsfitness.com  

October 8th is our Box Night In Horror Movie night! We are watching the classic “Halloween” with beer, pizza, and wings. What could be better? We look forward to seeing you all there!

PROGRAMMING

We have a nice heavy week of 3s ahead of us for our Strength work.  Still playing with our #Back2Basics cycle.  Get mentally prepared to be frustrated Wednesday, where we will encounter Ring Muscle-ups and fairly heavy Hang Power Snatches.  Forearm toaster even though the reps are low.  Keep your cores tight, keep your heads up, and let’s rock and roll.

LET’S GET AFTER IT 631!

Monday

Strength

Deadlift 

3-3-3-3-3

Metcon

21-15-9

Calorie Row

Power Cleans (95#/65#)

Wallballs

Tuesday

Strength

Strict Press

3-3-3-3-3

Metcon

4 Rounds

400m Run

12 Box Jumps

12 HSPU

Wednesday 

Strength 

Hang Clean

3-3-3-3-3

Metcon

“Hanging Amanda”

9-7-5

Muscle Ups

Hang Power Snatches (135#/95#)

Thursday

Strength

Back Squat

3-3-3-3-3

Metcon

AMRAP 15

5 Thrusters (45#/35#)

10 T2B

15 Air Squats

Friday

Strength

Bench Press

3-3-3-3-3

Metcon

4 Rounds

Minute 1: Max Doubles

Minute 2: Max HR Push-ups

Minute 3: Max Sit-ups

Minute 4: Max Burpees

Scored for total Reps 

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