Quote of the Week 8-29-2022

“First say to yourself what you would be; and then do what you have to do.”

NEWS

Welcome back friends!  Coming off the fun of August’s Field Day I am happy to announce our next event will be the HEART OF AN EAGLE 5K Run/Walk!  September 10, 2022, 8AM start time, rain or shine at Heckscher State Park.  The first 200 to register are guaranteed to receive a finisher medal & T-shirt so let’s all hop on this thing.  Use the discount code cf631 at checkout!

PROGRAMMING

Here comes the last week in our conditioning cycle.  Our Strength will all be four sets of twelve reps, then you immediately drop the weight and hit another eight reps.  Prepare for the burn!  This is a good lead into our next cycle which will be all hypertrophy based.  Prep your shins for Thursday’s WOD- maybe wear some knee sleeves because things are going to get spicy.  

LET’S HIT IT HARD THIS WEEK FOLKS!

Monday

Strength

DB Deadlift

4 Sets of 12

Superset 8 Each Set

Metcon

12 Minute

Ascending Ladder

1 Power Clean (BW)

1 KTE

2 Power Cleans

2 KTE…

Tuesday 

Strength

DB Bench Press

4 Sets of 12

Superset 8 Each Set

Metcon

AMRAP 18

40 Doubles

30 KBS

20 HR Push-ups

10 Push Press (95#/65#)

Wednesday 

Strength

DB Rows

4 Sets of 12

Superset 8 Each Set

Metcon

21-15-9

Cal Row

Hang Snatch (95#/65#)

C2B

Thursday 

Strength 

DB Squats

4 Sets of 12

Superset 8 Each Set

Metcon

30-20-10

Devils Press (50#/35#)

DB Clusters

Box Jumps

Friday

Strength

DB Strict Press

4 Sets of 12

Superset 8 Each Set

Metcon

AMRAP 20

400m Run

Max HSPU

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