Quote of the Week 7-18-2022
“You can become a winner only if you are willing to walk over the edge.”
NEWS
Welcome back friends! Box night out is quickly approaching- July 22nd at the park. Movies in the moonlight should be lots of fun for us and you KNOW I am bringing the ruckus with our food truck buddies. Check your email for the official invite and if you haven’t subscribed yet, do so on our website.
This past Monday I was so honored to be the witness at Paul “Shades” wedding. I could not believe it when he asked me. This is what it is all about guys. I am so ridiculously blessed to have been given the opportunity to build a place where we can all change lives for the better. This Community has been such a beacon for so many- thank you all for being the best part of it.
PROGRAMMING
After wrapping up our fun Oly cycle I think it is best we get back to basics again. We are hitting a traditional Wendler 5/3/1 cycle for our next three weeks. Expect 5’s at 80%, 3’s at 90%, then some big old PRs. We are SPRINTING this week for our Metcons. All out work.
HERE WE GO FOLKS!
Monday
Strength
Back Squat
5-5-5-5-5 @80%
Metcon
4 Rounds
100m Sprint
25 Wallballs
25 Push-ups
10 T2B
Tuesday
Strength
Hang Clean
5-5-5-5-5 @80%
Metcon
21-15-9
Calorie Row
Pull-ups
Hang Clean (95#/65#)
Wednesday
Strength
Push Press
5-5-5-5-5 @80%
Metcon
AMRAP 12
24 Doubles
6 HSPU
6 Box Jumps
Thursday
Strength
Deadlift
5-5-5-5-5 @80%
Metcon
120 Walking Lunge Steps
60 Air Squats
30 Power Cleans (135#/95#)
Break up Workload as needed
Friday
Strength
Bench Press
5-5-5-5-5 @80%
Metcon
8 Rounds
3 Right Arm DB Jerk (35#/20#)
3 Left Arm DB Jerk
6 Alt DB Snatch
3 1 Arm Devils Press
6 DB Sit-ups
6 Strict KTE