Quote of the Week 12-19-2022
“To each there comes in their lifetime a special moment when they are figuratively tapped on the shoulder and offered the chance to do a very special thing, unique to them and fitted to their talents. What a tragedy if that moment finds them unprepared or unqualified for that which could have been their finest hour.”
NEWS
Welcome back friends! I am so damn excited about the year ahead and am fully dedicated to making it the best one ever. Next week I will email you guys the full year’s training calendar including all twelve training cycles we are up against. What I need from you is your current PR for Back Squat, Bench Press, Overhead Press, and Deadlift. If you don’t know, just guess. Please EMAIL me so I can create your custom periodization!
I am also thrilled to announce that in the new year we are re-launching our CrossFit Kids program, adding another Strongman session, and adding a Mobility class. Once a quarter we will be programming a partner week where everyone is encouraged to bring a friend and check us out. So many good things are coming your way.
As far as programming goes we will be playing with twelve training blocks, approximately one a month, which are all named after Roman Gladiators. Each block will have its own t-shirt so expect lots of new gear. We are also going to program a girl WOD every other week which will have its own t-shirt as well. Everyone should wear their girl shirt and use a sharpie to write your times on it!
Finally, you KNOW I am going wild with our special events this year. Check out our calendar of events below. 2023- the best year yet at the best gym ever.
1/20 Bowling
2/17 CrossFit OPEN
2/24 CrossFit OPEN
2/26 Partner Week
3/3 CrossFit OPEN
3/10 Dodgeball
4/21 Top Golf
5/29 Murph
6/17 Beach WOD
6/19 Competition Metcon Week
7/15 Veterans Hike
7/30 Partner Week
8/18 Field Day
9/20 Axe Throwing
10/14 WOD-O-WEEN
11/18 Turkey Trot
11/26 Partner Week
12/15 Holiday Party
PROGRAMMING
Welcome to a Metcon only week and I really do apologize ahead of time. I am trying to get a jumpstart on 2023 and get in the best damn shape of my life- these workouts reflect that ambition. These things are HARD folks. Rest, water, protein, breath work. To end this banger of a week we invite you to our Saturday Monster Mash which will be “12 Days of CrossFit” ugly sweater style. Bring your friends and family to hit our traditional WOD with a twist- dress in your very ugliest sweater. 9am Saturday, see you all there.
LET’S GET AFTER IT!
Monday
Metcon
3 Rounds
80 Double-unders
60 DB Hang Snatch (35#/20#)
40 HR Push-ups
20 Strict Knees-to-elbows
2 Rope Climbs
35 Minute Cap
Tuesday
Metcon
AMRAP 10
15 Wallballs
5 Power Cleans (135#/95#)
3 OHS
2 Mins Rest
AMRAP 10
30/20 Cal Row
10 Burpees Over Rower
2 Mins Rest
AMRAP 10
100m Run
5 Deadlifts
3 MU
Wednesday
Metcon
“Death by Thrusters”
EMOM 1 Thruster (95#/65#)
EMOM Add 1 Thruster
Until workload can not be completed
Within one minute
Immediately Followed By
“Death by Burpees”
EMOM 1 Burpee
EMOM Add 1 Burpee
Until workload can not be completed
Within one minute
Thursday
Metcon
“Macho Mile”
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
35 Minute Cap
Friday
Metcon
“Helen vs Christine”
3 Rounds
400m Run
21 KBS
12 Pull-ups
500m Row
12 Deadlifts (BW)
21 Box Jumps