Quote of the Week 2-21-2022

“Motivation will change your day.  Discipline will change your life.”

NEWS

Welcome back friends!  I am happy to announce that we have entered our lucky 13th year of operations which marks a DOZEN years as a registered CrossFit Affiliate!  I have stuck with CrossFit for a long time, through the good and the bad, the ups and the many downs.  Having trained competitors and Athletes in all different modalities I still believe that the CrossFit methodology can help the highest number of people achieve their fitness goals.  

While I remain loyal to this idea I also recognize that the world has changed significantly since I first started in a tiny 800 square foot box.  The “early adopters” of CrossFit have since found their homes or maybe even moved on to new fitness endeavors.  For well over a decade I’ve watched other gyms open and close, I’ve seen the new kids on the block try lots of flashy things, I’ve witnessed lots of spots pivot, and pivot, and pivot again.  I believe the reason we have been able to thrive longer than any other local gym is that we have remained true to my initial premise- deliver world class fitness in a welcoming and fun environment.  Train elite Athletes and train grandmothers.  Treat everyone as an equal.  Pursue excellence always while remaining inclusive.  Put the Community and Coaching FIRST- above the facility or profit margin or any other fads that may come along.  Remain mindful of the needs of others while helping as many people live lives that they love in bodies they are proud of.  This week, I want to personally thank you all for being the living proof that our original hypothesis is true.  Your support is evidence that this experiment was and remains a worthwhile venture.  

With all that being said… The OPEN IS UPON US!  

First up- do yourself a favor and read this article HERE.

Then register- be sure to sign up under our affiliate CrossFit 631 Red Woods.

Workouts will come out each Thursday and will be performed every Saturday in place of our Monster Mash WODs.  LOTS of fun in store for you guys.

PROGRAMMING

Open prep continues this week.  We are scaling up our Tabata Strength work to include some weighted options.  Our Metcons will continue to reflect what we expect to see in the Open WODs.  Be sure to join us for our special Member of the Month workout Friday to honor “Diva Salsa”!

LET’S GET AFTER IT!

Monday

Strength

Tabata Style

DB Front Squats

Metcon

2 Rounds

10 Right Arm Single DB Thrusters (50#/35#)

10 DB Step Overs

10 Left Arm Single DB Thrusters

10 DB Step Overs

10 Alt DB Snatch 

Tuesday

Strength 

Tabata Style

Med Ball Sit-ups

Metcon

21-15-9

Snatches (135#/95#)

T2B

Wednesday 

Strength

Tabata Style 

HSPU

Metcon

AMRAP 20

200m Run

5 Strict HSPU

5 Strict Ring Dips

Thursday 

Strength

Tabata Style

Hang Cleans

Metcon

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

Clean & Jerk (135#/95#)

Strict Pull-ups 

Friday

Metcon

“Diva Salsa”

Buy In: 10 Bench Press (135#/95#)

5 Rounds

500m Row

20 Wallballs

10 Clusters (95#/65#)

5 Bar MU

Cash Out: 10 Bench Press

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