Quote of the Week 11-29-2021

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.”

NEWS

Welcome back friends!  Do yourself a favor and check out these AMAZING pictures from our WOD-O-WEEN comp HERE.  These bad boys are totally free- I suggest you download the ones you want and adjust the exposure all the way up since they are unedited.  Please feel free to post the ones you like and tag us on your social media for a re-share.  

Hoodies are in, they are looking killer and are ridiculously comfy.  Please drop off your cash and make sure your name is checked off our list.  We are currently cooking up our next round of gear for you- stay tuned!

PROGRAMMING

Okay- this week is NO joke.  We are going for 12s all week for our Strength and our Metcon volume is border-line ridiculous.  Tuesday’s EMOM will force you to move and honestly I am nervous for front rack lunges Friday.  This will be our volume peak week, especially coming off of our Member of the Month WOD for “Halez”.   

LET’S GET AFTER IT FOLKS!

Monday

Strength

Bench Press

12-12-12

Metcon

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

HSPU (Sets 1-5 Strict)

T2B

Tuesday

Strength 

Back Squat

12-12-12

Metcon

EMOM 14

1 Front Squat (AHAP)

4 Burpees Over Bar 

10 Air Squats

Wednesday 

Strength

Hang Clean

12-12-12

Metcon

30 Cal Row

30 Pull-ups

20 Cal Row

20 CTB

10 Cal Row

10 Bar MU

Thursday 

Strength

Push Press

12-12-12

Metcon

3 Rounds

400m Run

21 KBS

12 Ring Dips

Friday

Strength

Deadlift

12-12-12

Metcon

18-12-6

Thrusters (95#/65#)

Front Rack Lunges 

Power Snatch

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