Quote of the Week 10-18-2021

“The only worthwhile comparison is you yesterday vs you today.  If you want to be happy, you have to focus on that.”

NEWS

Welcome back friends!  This is your last week to get tickets for our In House Partner Comp WOD-O-WEEN.  It is shaping up to be an amazing day.  Check out CF631.EVENTBRITE.COM to grab your tickets now!

PROGRAMMING

After our heavy singles week filled with lots of PRs we are focusing more on hypertrophy for our Strength pieces.  Here is how this works; pick a weight that challenges you for four sets of eight reps, on that last set we are performing a drop set, cutting the weight in about half, and getting another eight reps.  The “SS” in each Strength stands for “Super Set”.  The goal is to drive as much blood into the muscle as possible and maintain a tremendous amount of tension throughout.  I am really looking forward to Monday’s “Where My Keys” WOD- it should hurt in all the fun ways.  

LET’S GOOOOO!

Monday

Strength

Back Squat

8-8-8-8 SS 8

Metcon

“Where My Keys”

100/80 Cal Row

80 MBC-Wallballs (20#/14#)

Tuesday

Strength

Strict Press

8-8-8-8 SS 8

Metcon

AMRAP 14

7 Ring Dips

35 Doubles

7 HSPU

Wednesday 

Strength

Hang Clean

8-8-8-8 SS 8

Metcon

21-15-9

Pull-ups 

Power Snatches (95#/65#)

KBS

Thursday 

Strength

Deadlift

8-8-8-8 SS 8

Metcon

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

Deadlift (225#/155#)

Pistols (Per Leg)

Friday

Strength

Bench Press

8-8-8-8 SS 8

Metcon

4 Rounds

400m Run

5 Box Jumps

10 Push-ups

15 Push Press (75#/55#)

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