Quote of the Week 11-21-2022

“Be thankful for what you have; you’ll end up having more.”

NEWS

Welcome back friends!  Thank you to all who came out for our first ever Turkey Trot.  This Community event helped us in raising funds and food to feed 100 families this upcoming Thursday.  You helped create a better Thanksgiving for many.  And this is what our place is all about- it’s more than a run in the park.  It’s always been about more than the training.  It’s about doing good, getting fit, and having fun while we do it.  

To this point- I had a great conversation this weekend about why we post our Programming for free.  Anyone who has been involved for any amount of time understands the depth of knowledge and time sunk into creating our world class Programming.  And yet I give it away free. Every single day.  It’s posted here every week (sometimes I wonder how many of you skip my nonsense right to it) and every single night on social media.  How could something that takes so much time and effort, something that has so much value, be given away for free?  

Well faithful reader, here is your peek behind the curtain.  We are not selling Programming.  The product we offer is Coaching and Community.  End of story.  When I first started I was sure we were selling burpees and ring dips.  I was SO damn wrong.  Google “free workouts” and you can find a million different programs and splits.  Maybe 10% of those are actually pretty darn good.  

What those programs can’t give you is the hands-on guidance our Coaches give you.  Those programs won’t address your individual needs or goals.  They can’t fix your squat or see that you’re in need of sleep that day and therefore scale your workload.  They don’t know your kids’ names or your birthday.  And they certainly can’t leverage their platform to feed 100 families.  

I am incredibly proud of our Programming- I truly believe it is the best bar none.  But we are chefs who are happy to give away the recipe.  If you want us to cook for you, if you want it on a silver platter, if you want the white tablecloths and world class attention, your tuition gets you all that and so much more.       

PROGRAMMING

Crazy heavy and volume week, but such is tradition on Thanksgiving.  Be sure to prioritize sleep and hydration so we can deal with this workload.  And for God’s sake…just eat for Thanksgiving.  Guilt free.  Nobody ever got fat from one meal just like nobody ever got fit from one workout.  Spend time with your loved ones, give thanks, and have an extra serving of dessert for me please.  

HERE WE GO!

Monday

Strength

15 Minutes Establish

1RM Squat Clean

Metcon

10-9-8-7-6-5-4-3-2-1

KB Goblet Squat

KBS

T2B

Tuesday 

Strength 

15 Minutes Establish

1RM Split Jerk

Metcon

1000m/ 800m Row

Then AMRAP

10 Push-ups

8 Ring Dips

6 HSPU

1 Split Jerk (AHAP)

14 Minute Cap

Wednesday 

Strength 

15 Minutes Establish

1RM Squat Snatch

Metcon

4 Rounds

200m Run

12 Wallballs

12 Alt DB Snatch

12 MBC

Thursday

HAPPY THANKSGIVING 

*SPECIAL 8AM ONLY*

Metcon

“Big Mike Big 4”

Friday

*9AM ONLY*

Metcon

“Black Friday”

With a Partner

Buy In: 25 Foot Handstand Walk

Or 50 HSPU

200 Box Jump Overs

150 Wallballs 

100 GTOH (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

Or 50 HSPU

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