Quote of the Week 3-14-2022
“Direction is much more important than speed. Many are going nowhere fast.”
NEWS
Welcome back friends! I am THRILLED about how this year’s OPEN went down and I am even happier it is over! Thanks to all who joined us for our Ice Cream Social Saturday. This is what it is all about folks. Since we have peaked our training conditioning-wise, I thought it would be fun to keep testing ourselves with a comp week- see below…
Our Youth Fitness Program is in full swing! We are thinking of adding a really unique value proposition and holding classes Tuesday at the gym and Thursdays at the Heritage Park in Mount Sinai. These indoor/ outdoor classes will specialize in speed and agility training. Learn more.
PROGRAMMING
Here it comes ladies and gents- our peak week. I’ve constructed a week full of competition workouts specifically designed to test our engines. 30-40 mins every day. No strength. This will all culminate Friday with our Member of the Month WOD “Mo-Mo”. Expect to sweat with tons of burpees! ALSO- let’s make it interesting. Post your scores in Zen Planner for a leader board. After Saturday’s WOD we will find out our male and female winners who will win a t-shirt.
LET’S GET AFTER A KILLER WEEK!
Monday
Metcon
“Ripcord”
3 Rounds
10 MU
500m Row
Rest 3 Minutes
3 Rounds
10 Burpee Box Jump Overs
15 Pull-ups
Rest 3 Minutes
3 Rounds
14 Alt DB Hang Snatch (50#/35#)
2 Rope Climbs
40 Minute Cap
Tuesday
Metcon
“Twenty Wrongs Don’t Make A Right”
20 Rounds
10 Doubles
4 Burpee-Jump Squats
1 Cluster (95#/65#)
4 Walking Lunges Hands Overhead
40 Minute Cap
Wednesday
Metcon
“Salt-N-Pepa”
EMOM 30
6 Rounds
Minute 1: 10 HR Push-ups
Minute 2: 5 HSPU
Minute 3: 3 Ring Dips
Minute 4: 1 STOH (AHAP)
Minute 5: 10 Sit-ups
Thursday
Metcon
“Devil Upon Two Sticks”
150 Devils Press (35#/20#)
EMOM 5 Burpees
30 Minute Cap
Friday
Metcon
“MO-MO'”
20 Deadlifts (275#/185#)
400m Run
20 OHS (115#/75#)
400m Run
20 Burpees
400m Run
20 T2B
400m Run
20 Box Jumps
400m Run
20 DB Squat Snatch (50#/35#)
400m Run