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

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