Quote of the Week 9-5-2022

“Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won’t make us happier.”

NEWS

Welcome back friends, and welcome to September at the 631!  We have lots of fun planned.  First off, we are hitting the HEART OF AN EAGLE 5K Run/Walk for our Box Event this month. September 10, 2022, 8AM start time, rain or shine at Heckscher State Park.  Use discount code cf631 at checkout.  Let’s all get together and support a great cause!

Tickets are now LIVE for WOD-O-WEEN!  That’s right, we are hosting a killer comp- three WODs, prizes, food, t-shirts, the whole nine yards.  There are limited tickets available folks.  Make sure you use your insider info to your advantage and grab tickets early before other gyms eat them up.  It will be Male/Male or Female/Female teams.  Prizes for all podium finishers and  everyone who signs up gets a sweet t-shirt.  Check out our landing page HERE for more info.       

PROGRAMMING

To give you guys some comp training I thought we would have a fun PARTNER WEEK!  These are my favorites.  No Strength, just fun Metcons with your homies.  Keep in mind- Monday, our hero WOD “Loredo” will only be hosted at 9am.  

HERE WE GO!

Monday

Metcon

“Loredo”

6 rounds

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Tuesday

Metcon

With a Partner

4 Rounds

1 Minute at Each Movement

Doubles

KB Sit-ups

KBS

T2B

Pull-ups

Alt KB Hang Cleans

KB Russian Twists

Partners alternate movements

Scored for total Reps

Wednesday

Metcon

With a Partner

2000m Row

100 Push Press (75#/55#)

60 Burpees

40 Bench Press (BW)

30 Ring Dips

Share Workload as needed

Thursday

Metcon

“Partner Kelly”

With a Partner

AMRAP 30

200m Run

15 Wallballs

15 Box Jumps

Must alternate movements

Only one partner working at a time

Friday

Metcon

“You Go I Go Isabel/Grace”

With a Partner

You go I Go style

30 Snatches (135#/95#)

800m Partner Run

30 Clean and Jerks (135#/95#)

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