Quote of the Week 11-28-2022

“Now is the time to get serious about living your ideals”

NEWS

Welcome back friends!  We are counting down to the last month of 2022 this week.  To celebrate our holiday season, we will be holding our annual gym party at the Heritage Center this year.  Food, drinks, friendship. Friday, December 9th at 5pm.  Bring all the loved ones!  Please see Coach Pinky to sign up.

PROGRAMMING

We are finishing out this cycle strong over the next few weeks.  EMOMs for our Strength staying focused on our Olympic lifts.  Tons of volume on our Metcons.  These things are meant to be fast and FUN this week. And we have our Member of the Month WOD, “The Jojo” Wednesday!

LET’S CRUSH IT!

Monday 

Strength

EMOM 7

3 Snatch Pulls

(AHAP)

EMOM 7

1 Squat Snatch

(AHAP)

Metcon

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

OHS (95#/65#)

Box Jumps

1 Rope Climb After

2,4,6,8,10 Rounds

Tuesday

Strength

EMOM 7

3 Wide Grip Bench

(AHAP)

EMOM 7

1 Bench Press

(AHAP)

Metcon

AMRAP 12

8 MBC

10 Push-ups

12 Sit-ups

Wednesday

Strength

EMOM 7

3 Push Press

(AHAP)

EMOM 7

1 Split Jerk

(AHAP)

Metcon

“The Jojo”

50 Cal Row

40 HSPU

30 Push Press (95#/65#)

20 Burpees

10 Devils Press (50#/35#)

Thursday

Strength

EMOM 7

3 Clean Pulls

(AHAP)

EMOM 7

1 Squat Clean

(AHAP)

Metcon

100m Run

10 Wallballs

200m Run

20 Wallballs

400m Run

40 Wallballs

200m Run

20 Wallballs

100m Run

10 Wallballs 

Friday

Strength

EMOM 7

3 Pendlay Row

(AHAP)

EMOM 7

1 Hang Clean 

(AHAP)

Metcon

4 Rounds

40 Doubles

20 KBS

10 Pull-ups

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