Quote of the Week 11-7-2022

“Ten years from now, make sure you can say that you chose your life, you didn’t settle for it.”

NEWS

Welcome back friends!  Our Turkey Trot is right around the corner- let’s register now.  This year we are feeding 100 families for the holiday, what a great endeavor to be a part of.  10 bucks for a great day, can’t beat that!  

Check out our new signage folks!  We are looking spiffy for sure.  I’d love to do a selfie challenge for November- take a selfie outside of our Box with the new signs, tag us, and you will automatically be entered into a contest to win some new 631 gear.  Speaking of, we have some new hoodies on the way, stay tuned…  

PROGRAMMING

All this week we are establishing some heavy 3s for our Oly movements.  You can expect this split for the next three weeks- heavy Squat Clean, Squat Snatch, and Split Jerks, coupled with Wide Grip Bench and Pendlay Row assistance.  Friday we get to hit a very special Veterans Day “Half Chad” oh my!

To give you guys some context, we are smashing out this Oly cycle for the rest of November, hitting some non-traditional movements in December, then a back to basics cycle to start 2023.  Over the next few weeks I will be asking you guys for your best lifts on Back Squat, Deadlift, Strict Press, and Bench Press.  Anyone that is currently a member will get a free periodization built off of these numbers along with a free meal plan to start the new year.  Our thank you for your continued loyalty.  Lots of exciting and positive moves ahead!  

LET’S GET AFTER IT!

Monday

Strength

15 Minutes Establish 

Heavy 3

Squat Clean

Metcon

20-15-10

Single DB Thrusters (50#/35#)

50-40-30

Doubles

30-20-10

Pistols

Tuesday

Strength

15 Minutes Establish 

Heavy 3

Split Jerk

Metcon

21-15-9

Strict HSPU

Sit-ups x2

Push Press (75#/55#)

T2B

Wednesday 

Strength

Pendlay Rows

5-5-5-5-5

Metcon

“Running Amanda”

400m Run

9 Squat Snatch (135#/95#)

9 MU

400m Run

7 Squat Snatch

7 MU

400m Run

5 Squat Snatch

5 MU

400m Run

Thursday

Strength

Wide Grip Bench Press

5-5-5-5-5

Metcon

AMRAP 15

40 Cal Row

30 HR Push-ups

20 KBS

10 Burpees 

Friday

Strength

15 Minutes Establish 

Heavy 3

Squat Snatch

Metcon

“Half Chad”

500 Box Step Ups

Wear a Vest

40 Minute Cap

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